Explosive Speed, Power & Strength
Have your teammates wondering what you've been on — because you're jacked, fast and dominating on the field.
Personalised 1:1 coaching from Pat · 10,000+ athletes trained · Sprint work from day one
Most players train for strength & power — without realising it's making them slower.
They pile on size and grind out big lifts, then wonder why they feel heavy, stiff and a step behind on the field. Getting strong is only half of it. If the way you train kills your speed and athleticism, you've built a body that looks good in the gym and gets left behind in a game.
Bro splits — push, pull, legs
Too much fatigue per session, slow muscle growth, and it shifts your fibres toward slow-twitch. The last thing you need when you're trying to stay fast.
High-rep hypertrophy phases
Chasing 12+ reps because you think it builds muscle is stupid. You won't get anywhere near as strong as a lower rep range, you build more fatigue, and you develop slower muscle fibres.
Drop sets, pumps & failure
Players think they need to trash the muscle for it to grow. It's false — it slows progress, shifts you toward slow-twitch and kills your speed.
Relying on "power" lifts like power cleans
Training power cleans won't make you more powerful — it'll make you better at power cleans. To be powerful you need to be as strong as possible in the proximal areas and as fast as possible. That's it.
Not sprinting or doing speed work fresh
Players sprint when they're already fried from weights — because their lifting is too damaging or there's too much of it. That wrecks your ability to get good at sprinting. Pairing speed work with weights in the gym kills the speed adaptation too.
Not training the right muscles well
The muscles that convert to power on the field need the highest-quality work — glutes, hamstrings, adductors, quads and abdominals. Isolating these brings the best results. Big days on shoulders or chest are wasting your time.
Matty Gonz built 10kg of lean muscle — and got faster.
No dirty bulk. No getting slow. We built his size and speed at the same time using the right training and nutrition.
He went on to trial for Aussie 7s, won every strength and fitness test, earned his spot — then went to the Olympics.
How we help you build muscle that converts to power & explosive speed on the field.
It's not about smashing yourself in the gym — it's about training smarter. It's about training the muscles that contribute most to sprint speed, contact power and explosiveness. Then making sure we have a plan to progress you every single week.
Every session built around you — not a template.
Build the muscles that convert to explosive power.
We specifically target the hip flexors, glutes, hamstrings, quads and adductors — using isometrics and single-limb work to recruit as many fibres as possible and make you as strong as possible right where it converts to explosive power.
- Eccentric work to absorb force and change direction without ever slowing down
- Cluster sets to reduce fatigue
- Isometrics to recruit as much muscle as possible
- High-frequency training
Learn to sprint properly — and get explosive.
We train sprints at least once a week while you're fresh. These aren't crazy big sessions — they're short, sharp and specific to make you as fast as you can be.
- Sprint work that teaches you to sprint properly — I review and fix your technique
- Speed exercises at the start of every session build full-body power that transfers to the field — jumping further and higher
- Plyometrics to load the stretch-shortening cycle and give you real spring
Be fit enough to use every kg you build.
No point getting strong and building the mass you need if you can't use it. We don't waste time on useless conditioning that's just hard for the sake of hurting you.
- Optional off-feet conditioning after sessions — keep your fitness without the fatigue
- Short, sharp conditioning field sessions after your sprint work
- Position-specific conditioning — coming into the season I ramp it to suit your position
A full nutrition plan built for you — not a calculator.
Training is only half of it. You can't build 10kg and stay fast on guesswork. So we build you a complete, personalised nutrition plan around your body, your goals and your training — then track it in your own sheet.
And it doesn't sit still. Pat adjusts your macros as your goals and progress change — leaning you out, adding size, or holding weight — so you're always eating exactly for where you're at right now.
- Fully built plan — portions, meals and macros mapped out
- Tracked in your own sheet so nothing gets lost
- Pat changes your macros as your goals & progress shift
- Build muscle without getting fat, slow, or losing power
A complete coaching system — not just a program.
Everything built around getting you as big, strong and fast as possible, delivered through our easy-to-use training app.
Monthly personalised program
Built around your position, training age, schedule and season timing. Not a template — updated every month as you improve.
Daily 1:1 coach support
Ask questions, send exercise videos, get same-day feedback from Pat. Never guess whether you're doing something right.
Full personalised nutrition plan
A complete plan built around you — not a calculator. Pat adjusts your macros as your goals and progress change so you build muscle without getting fat or slow.
Weekly & monthly check-ins
Weekly progress check-ins plus a full monthly report on where you're at — so nothing slips and every month moves you forward.
Video form feedback
Film any exercise, send it, and get it coached. Safe lifting and the best possible results — same-day answers from Pat.
Sprint technique coaching
Dedicated sprint days with form coaching so the strength you build actually turns into being fast on the field.
Full bonus library
Every program ever created plus future launches free — Tackle Like a Pro, Speed Agility & Bounce, Fit for the Field 2.0 and more.
Clear progression every week
Built-in progression models mean you always know exactly what to hit next. Every week you can see yourself getting stronger — no guessing, no plateaus.
Everything delivered in the app
Every session delivered through TrainHeroic with exercise demo videos. Log your sets, reps and weights, watch yourself progress, and follow it all in the gym with zero guesswork.
+ Plus bonus access
- RDC Training App — track every set, rep & weight
- RDC Community — train alongside serious players
- Every program ever created + future launches free
- Fuel Guide · Tackle Like a Pro · Speed, Agility & Bounce
- Fit for the Field 2.0 & more
- First access to new programs & member pricing
Three steps to getting started.
Sign up & onboard
Tell Pat your position, goals, experience and what equipment you've got. Download the app — your program is built around you.
Train & log
Follow every session in the app. Log your sets, reps and weights, and watch yourself getting stronger week by week.
Review & progress
Weekly check-ins with Pat, monthly performance reports, and a fresh phase every 4 weeks so you never plateau.
Ryan lost 30kg — and got stronger and faster doing it.
Ryan started at 120kg and could only last 15 minutes a session. We put him on 2 strength sessions and 1 conditioning session a week and sorted out his nutrition.
Six months later he'd lost 30kg while gaining muscle and speed — and made the rep team.
Choose the split that fits your schedule.
Pat's favourite for building size across the whole body is the 3-day split.
In-Season
- 2 full-body gym sessions
- 1 speed & conditioning session
- Short pre-game workout on Fridays
- Optional priming before game day
- Keeps you growing while others fade
3 Day Split
- 3 full-body gym sessions
- 2 short speed sessions
- 2 optional mobility sessions
- Best all-round size & development
- My go-to for adding real mass
4 Day Split
- 4 shorter gym sessions
- 1 speed session
- Great if your fitness needs work
- Shorter sessions, spread across the week
- Easier to fit around a busy schedule
Built by someone who had to figure it out the hard way.
I was always the smallest player in the room. Two older brothers, backyard rugby every afternoon, never first picked — but never short on motivation to work out how to compete with players bigger and more gifted than me.
I became a PT almost by accident after school. Rugby players came to me not because I marketed myself, but because they saw what I looked like on the field and wanted to know what I was doing in the gym. That was 16 years ago.
Since then I've coached over 10,000 athletes. I'm most proud of taking players who couldn't make the top teams and helping them turn into top players.
Don't hear it from us — hear it from our players.
Start getting bigger and faster this week.
3-month minimum commitment. After that, cancel anytime. If you don't get stronger in the first 30 days — full refund, no questions asked.
Super Player — 1:1 Coaching
The same full coaching either way. Choose how you pay.
- Fully personalised program built around you
- Unlimited changes throughout the month
- Daily 1:1 coaching access with Pat
- Weekly & monthly progress check-ins
- Full nutrition plan — macros adjusted to your goals
- Send videos — form feedback same day
- Sprint technique coaching
- Full bonus program library
- Cancel anytime after 3 months
- 30-day money-back guarantee
Results guaranteed.
I'll give you 100% of your money back if you don't grow using this. Follow the program, and if you're not building muscle and getting stronger, you don't pay. Simple as that — and we've never had to give one back.
Crazy results — replicated through proper training.
Real players. Real gains. Built with the same system you'd be starting this week.
Proven average 12-week results
Become the best player you can be.
Start building real size and speed this week — with a program built around you and a coach in your corner every day.
Get StartedStraight from the players & parents.
Unedited messages from athletes on the program. This is what getting it right looks like.
Common questions.
Women & Girls get just a good results as boys and men from our programs
Women & Girls get just a good results as boys and men from our programs
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