Rugby Strength, Speed & Skill
Program For Kids 7-13 Years Old
Kids that are Stronger, faster & skillful, get more game time and make higher teams.
This is an online program but it only uses bodyweight strength, sprint and power exercises to help kids be confident fit and fast on the field.
This works best for motivated kids and parents, It's not a cookie cutter program
Rhino Started off on our body weight programs.
It totally changed his attitude, he lost nearly 15kg
before starting out weights program. He made rep teams shortly after that.
Strength, Speed, Power, Fitness
And Skills
Strength
Strength will have your kid better in contact and more resilient to reduce chances of injuries.
We train all of the muscles only using bodyweight exercises.
Isometrics
A proper Rugby Program includes isometrics to help tendon strength & help players unleash maximum strength
Speed
Teaching your kids how to sprint properly with our sprint exercises. This is a game changer for explosive speed and fitness.
Power
Teaching kids how to be explosive is a key for helping them dominate on the field and having the best exercises and progressions go a long way
Fitness
Fitness is a key part of enjoying and being good at rugby. We do short fitness work in this age group but focus on being skilled - wrestling, tackling, sprinting
Coordination
This is my favourite part of the program, I teach kids how to juggle 3, I include our tackling wrestling program and Matty Gonz's passing programs so kids can be highly skilled and coordinated on the field.
My son Ryan Started off on RDC Body weight Programs when he was 13. At the time he couldn't get much game time and lacked motivation. As soon as he started he saw instant results. After following the program for 3 months he was a different kid, all the parents were asking me what we had done, he got more game time and became more dominant on the field. The next season we upgraded to beginners weights and Ryan just kept getting better and better. The sprint workouts were exceptional for Ryans development. Ryan went on to captain his school side an mak Aussie School boys team. Couldn't be happier with the investment.
My son Zeke, was stiff and a robotic runner, we started zeke on the body weight programs to help him sprint faster, be resilient on the field and get more game time. The training was fun and zeke improved rapidly, his sprint technique got so much better he was actually one of the faster players. He got into the rep teams he wanted an became super strong out on the field.
Beu Started he Body Weight Programs to get more confidence and Strength in defence. Within 8 weeks Beau was getting more game time because his tackling power had improved so much the coach had to have him on the field.
Austin Started off on our bodyweigt programs and built a solid base of strength before moving onto our weights programs. He went on to captain kings 1st XV an make Australian school boys
Jack Lost 20kg after startin our bodyweight programs and then advanced to our weight programs
Ahmed just wanted more game time, he started with our body weigh programs which improved hi speed and strength. He improved his speed so much he went from running 100m in 13.5s down to a 11.8s.
This Can Be Done From Anywhere, Anytime
The programs are delivered on any easy to use app - It's easy to use and you can record all your scores, making it easy to keep progressing
All exercises are filmed and you can watch them on the app, making it easy to follow.
Program Made For You
All of the exercises are Bodyweight only but you can add small weights and bands if you have them
You get 2 different strength & power days, 1 sprint session and 1 agility session. This updates every Month
Based off how often you can train I add to this or take away from it to make sure this suits Your child
What You Need
No weights are required but somewhere to do chin ups is needed.
I recommend a skipping rope and a power band can be great cheap additions
Motivation, because this is an online program it works best with motivated kids and parents to help
How Does it Work?
Access To The RDC Programs,
The Super Player Program - Perfect for players increasing their speed, strength and fitness.
This is the most popular program, it's helped players go from semi professional to professional.
Its helped young players go from missing out on rep teams, to being first picked in rep teams
You get 4 gym workouts, 2 mobility days and 1 Sprint / Conditioning day. This optimised for you in the app if you can only do 3 days a week or you're in - season.
Maximum Muscle Program -
Perfect for small players that just need to pack on size... Sometimes size does matter and I know the feeling of being a small Player, I only recommend this program for three months to pack on size and get you back into the Super Player Program.
Players have packed on 6-10kgs within the 12 weeks on this program which allowed them to be more physical on the field and make higher teams
You get 5 gym workouts, 2 mobility days and 1 Sprint / Conditioning day. This optimised for you in the app if you can only do 3 days a week or you're in - season.
Body Weight Mastery Program -
This is perfect for Junior Rugby Players aged between 9-14 who want to improve their rugby, be safer on the field and feel more athletic.
This program can be done anywhere with no equipment, it teaches kids how to use their muscles properly while making them stronger, faster and fitter.
RDC Fuel Guide
Making sure you know the best way to fuel your body to make sure you get the results you want...
You might have tried losing fat or gaining muscle before and it didn't workout, well with the fuel guide it shows you exactly how to eat to perform at your best to make sure this happens.
It's not rigid like a meal plan, its flexible so you can create the diet that suits you
Valued at $297...
Sprint coaching
Every player no matter what age should get some proper sprint training, not only to help make you faster and run more effectively, it helps reduce your chances of injuries...
Included are sprint days and instructions for you to video the sprints and send them for your form to be coached, so you are as fast as possible on the field
Extras Bonus Programs
Mobility Mastery - Make sure your body feels amazing and stops you from feeling tight and stiff. $60 value
Conditioning Program - The conditioning program used to help me get a bronco score of 4:15 and the fittest, I have felt. $99 value
RDC Wrestling Program - The wrestling program helps you tackle with confidence, helps you be stronger in contact and helps you become dangerous on the field... This content is unlocked after 3 months value $150
High Natural Testosterone course - This course is designed to show men how they can have highest natural testosterone to help them build muscle faster, recover faster and feel their absolute best... This content is unlocked after 12 months value $197
Exclusive Bonus Content
Supplementation guides- Don't waste any money on supplements that haven't been proven to work
Recovery hacks - If you train well and don't recover well your results will suffer but if you train well with great recovery then your results are going to be amazing
Fitness Hacks - How to increase your fitness on the field
Once signed up you will be sent the app to download
The programs are delivered in the app ready for you to use.
You can fill in the sets, reps and weight you do on the app and it sends to me what you have done, keeping you accountable.
It also means you will remember and keep record of all the weights you do and you will see yourself getting stronger and stronger.
2. Every Exercise is recorded
Make sure you are doing everything properly so you get the strength, speed and fitness results you are after.
It means there is no confusion when you start your workout and you get the best workouts possible.
4. Become a beast...
Every four weeks you will get a brand new phase of the program...
Why every four?
because it's going to stop you plateauing in the gym which happens to many rugby players, they stick to the same old exercises and performing them the same old way this keeps you progressing building you into a beast.
3. Form correction
If you're unsure on any exercise, just film it and you can send it to us on the app...
We will get back to you asap on anything you need to improve on or you could do differently
Making it safe to train weights and ensuring you get the best results
Bonus Programs
Tackling & Wrestling Program Valued at $150
This is an 8 week program that makes sure you have confidence tackling and power to tackle well while reducing concussions. This is an extra bonus I throw in for players
Matty Gonz - RDC Skills Clinic For VIP Members
This is an 8 week program that makes sure you have confidence tackling and power to tackle well while reducing concussions. This is an extra bonus I throw in for players
Forget the politics Impress the Coaches with speed, strength And Skills
Junior Rugby Academy
$60 Per Month
Body weight Mastery Programming Including Sprints, Plyometrics, Strength & Coordination
Tackling & Wrestling Program
RDC Fuel Guide
Cancel Anytime
VIP Junior Program
$130 per month
Program made for specific goal and equipment you have
Access to Matty Gonz - Aussie 7s Online Skills Academy - Be coached by the best Valued at $100 Per month for the best pass and tackle you can have.
Have your Sprint Form Corrected
RDC Fuel guide, Tackling & Wrestling guide
Nutrition support
Crazy Success Stories...
Big Rhino
Standing a crazy 6 foot 6 at just 15 years old but weighing 120kg, he had never played rugby in life.
His very first session he came to our skills clinic and he couldn't last 10 minutes of doing catch and pass up the field.
He started on our Body Weight Mastery program as that's all he needed to get started and would prepare him best before even needing to start weights.
From using our body weight program and using our RDC fuel guide he dropped 14kg but he had already gained muscle so he actually lost more like 17kg of fat and gained lean muscle tissue.
He then started our weights program, and continued turning himself into a beast, losing fat and gaining fat.
He would always send videos of his sprint sessions and fixing up his form, I actually still can't believe how he went from the slowest at the clinic to the fastest in two years.
He went from not playing ever to making eastwood rep teams in two years.
I couldn't be prouder of his hard work
Ryan Jacobs
Started our skills & tackling clinic when he was 13, he was holding a bit more fat then would be healthy and he had multiple injuries and pains at 13.
He couldn't get any game time in just his normal club games and he just wanted to play more footy.
He did the Bodyweight Mastery program for two years before we started him on the weights, In those two years he dropped fat, gained muscle and got a lot faster.
His confidence skyrocketed and he went from being a shy quite guy, to standing tall with lots of confidence.
He went from not getting any game time to making his rep side.
I had atleast 10 other kids parents that I got calls from asking what did you do with Ryan...
He then went on to continue the super player program until he got to 100kg, Captained his first XV at school and made Australian Babas school side.
Zeke
Zeke was another kid who couldn't get any game time in his local club side.
When he first started he was already a little bit athletic because he had been a swimmer for a long time but he wasn't able to run very fast.
He started the body weight program when he was 13 and was able to get more explosive and start running properly.
He started getting more game time and building his confidence as he got stronger.
He started the beginners weight program twice a week and his strength and power went through the roof.
He ended up playing 1st grade colts at just 17 as he was more physically developed than 20 year olds.
Super proud of Zeke, sticking at it and getting better and better
How Old Should I Start My Child
We have had kids as young as 7 do this program and I can modify it on the app to suit your kids needs, if they need more sprints or agility I can give them that.
should we start this before doing weights?
this depends on the age and maturity of your kids, if they can already do push ups, sit ups, lunges, jumps, and chin ups easily we could start them off on our beginners program weights and speed programming. https://rugbydevelopmentcoach.com/beginners-gym-program-page
Does this suit girls too?
Yes, we have actually had a lot of girls come through our systems starting off on bodyweight and advancing to our beginners weight programs
Should I do this In-season or Off-Season
This can be done all year round for kids, it just depends on how much time you have. I recommend at least 1 sprint and 1 strength session per week
Should I train for my position?
Train for what you need, if you need to be stronger, train to be stronger, if you need to be faster you train for that.
How long will it take to get results?
in 4 weeks of doing the RDC programs you will already be feeling a huge difference. If you do 12 weeks you will have people noticing your body changing, if you stay on for a year you will become a beast
THE RDC Difference
Anyone Can Give You Promises: We Can Give You Proof
