For The Women Serious About Rugby

A personalised strength, speed and fitness program built specifically for women who are done guessing in the gym and ready to be the most physically prepared player on the field.

Over 10,000 Athletes Trained...

I almost never see women getting great Strength and conditioning plans and I'm fixing it

This is often what I see women doing wrong

Does this sound familiar?

Bro Splits (push, pull, legs) - this often happens when women don't have a plan at all they think they need to train a muscle group which is terribly inefficient

Short rest periods, drop sets and often things that don't work like walking around the gym side ways with a booty band around your knees. These are terrible ways to actually build muscle.

Not enough sprint work - Often players focus on weights for a period before doing more sprints. In reality sprinting is a skill and should be done along side weight programs, even when gaining muscle.

Power cleans & Trap bar jumps for power work - These are okay movements and we use them in small doses but if that's what you're relying on to get fast you're missing out on most of the adaptations. of speed and strength.

Trying to do too much, Pilates 3x a week plus a body pump class and add in a HIIT session for good measure. This usually leads to No meaningful results o the field.

Yuri got super strong, fit and fast and played her best Rugby and Rugby League. This helped her make rep sides

Lost 20kg In 6 months

We Can Guarantee You Better Strength, Speed & Fitness Results With Only 2 Strength & 1 Field Session

How Is That Possible?

Better Programming...

Strength training that doesn't thrash you, but makes you get consistently stronger EVERY single session
Speed Training that makes you faster over 5-10M where you need it most plus gives you the top speed.
Fitness that isn't just about making hard sessions but actually helps you peak properly for the season.

That’s exactly how this program is built.

Yuri Stronger, Fitter and Faster doing RDC programs over any other program she had previously done

**The Only All-Round Rugby Specific Plan Built Personalised for You**

Your Plan

daily 1:1 coaching, ongoing progression, and nutritional education.

Every week, every session, every progression is built around your:

Position on the field
Training age & experience
Strengths & weaknesses
Season timing & goals
Club programming

3 Key Pillars

we guarantee you will get:

Strength That converts to the field

A gym plan that actually converts to:

Handle contact better — stronger through collisions and breakdowns
Builds muscle - Exactly where you need it for the field
Reduce injury risk — prepare muscles, tendons & joints properly

Speed that will make you powerful and fast

gym and field sessions that will ensure you:

Feel explosive again — build rapid acceleration
Nail your sprint technique to reduce injuries
Increase your top speed

Fitness

on & off-feet conditioning, plus tackling & wrestling that makes you:

Last the whole game — repeat efforts without fading
recovering faster
dominating contact and be fit where it matters

Arrive at Match One confident — not guessing if you’re ready

Lost 30kg In 1 year!

won best forward and was so impressed with her own results

- Jade learnt how to sprint properly using our programs and got so much faster

How the Plan Works

The Super Player Plan isn’t just a training plan

— it’s delivered through Beast Mode Academy, a comprehensive platform with everything you need.

You get immediate access to:

Monthly personalised program
– Tailored to your position, strengths, season timing, and training age
Daily 1:1 coach support
– Ask questions, send videos, get feedback — never guess again
Ongoing progression & adjustments
– Your program evolves as you improve
Nutritional Advice
– Real frameworks & education, no copy & paste meals plans

Delivered on an easy access App where you can track your reps, set, & weights + see a full exercise video library to guide you step-by-step

+ PLUS

Access to:

RDC Training App
RDC Community
Every program we’ve ever created + future launches free:
- Fuel Guide
- Tackle Like a Pro Guide
- Speed, Agility & Bounce Course
- Fit for the field 2.0
+ more
First access to new programs & exclusive member pricing

All you need is access to a gym or a barbell, adjustable bench, chin up bar, squat rack and weight plates

Skye lost body fat% while building strength and got faster on the field

Optional Routines

I choose the best routine for you

Emily got fit & Strong and went from playing park footy to playing for

GWS Giants

Jade learnt how to sprint properly and got a lot faster using the RDC program

Optional Routines

I choose the best routine for you

Emily used this programming to make it professionally playing AFL and Touch Football

Brittney Lost Over 20kgs This Year

Skye got super fit and strong which helped her confidence on the field

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

Tamar was super pumped to get her first chin up and dip + feel fitter on the field

Tamar was super pumped she got fitter and played way better rugby and did her first chin up

PRICING AUD

Start Your Plan Today

When you join, you get the best plan for you, delivered via Beast Mode Academy with 1:1 coaching, progression, and access to all RDC resources.

Choose your plan:

1 MONTH

$150

Monthly - no lock in contract

Monthly personalized program
– Tailored to your position, strengths, season timing, and training age
Unlimited progression & adjustments
– Your program progresses as you improve
Daily 1:1 coach support
– Ask questions, send videos, get feedback — never guess again
Nutritional Advice
– Real frameworks & education, no copy & paste meals plans

+PLUS Bonus Access:

RDC Training App
RDC Community
Every program we’ve ever created + future launches free:
- Fuel Guide
- Tackle Like a Pro Guide
- Speed, Agility & Bounce Course
- Fit for the field 2.0
+ more
First access to new programs & exclusive member pricing

No contracts - cancel anytime

3 month BUNDLE

$300

Pay 2 months get 3rd Month FREE

SAVE $150

Monthly personalized program
– Tailored to your position, strengths, season timing, and training age
Unlimited progression & adjustments
– Your program progresses as you improve
Daily 1:1 coach support
– Ask questions, send videos, get feedback — never guess again
Nutritional Advice
– Real frameworks & education, no copy & paste meals plans

BUNDLE ONLY Bonus 3rd month FREE (SAVE $150)

+PLUS Bonus Access:

RDC Training App
RDC Community
Every program we’ve ever created + future launches free:
- Fuel Guide
- Tackle Like a Pro Guide
- Speed, Agility & Bounce Course
- Fit for the field 2.0
+ more
First access to new programs & exclusive member pricing

No contracts - cancel anytime

Minimum Option

If you just want the program only, we offer a pre-made one size fits all version.

- no daily coaching & nutrition support.

Get the program only for $70 per month:

Pre-made program – one size fits all program
Monthly progression & adjustments – Your program is updated once a month to progress
Access RDC Training App, Community & 2 bonus programs
- Fuel Guide: nutritional education pdf
- Tackle Like a Pro Guide: wrestling and tackling course

Daily 1:1 coach support, Daily Nutritional support, or Access to current & future programs (Speed, Agility & Bounce Course, Fit for the field 2.0 + more

$70 per month - no lock in contract

If you don't get stronger and faster in the first month I'll give you your money back

Do You Need To Train for My Position?

Choose The Qualities You Want to Enhance.

As a kid or any beginner who has never worked out, you have massive amounts of untapped potential.

Now you should also know where you're lacking on the field, is it size and strength for better contact, are you slow and unfit?

Most likely it's a bit of everything above. But some qualities more than others. So first we want to build a good base of all of the above qualities.

Then each month as you build muscle, strength & speed you might need more speed and so the training will keep you building strength but go more towards speed work.

This is how we build all our athletes and recommend doing atleast 12 weeks so we can put different phases in helping your child build all the qualities they need.

About Pat Searson Founder Of RDC

"A man obsessed with finding out the mechanisms for strength & how the body works" - Dr Pran Yoganathan

I asked my friend I train his son to describe me, I can tell you how I got here.

I was a very small kid with two older brothers who I'd play rugby with in the backyard every afternoon. It made me have no fear on the rugby field which made me an okay rugby player at a young age.

But I was always small and pretty slow for my size, so as I aged I did the normal advice coaches give and bulked up. Tried to get big and powerful, but I just got slower and Injured.

When I left school I wanted to play rugby to the best of my ability which made me study strength and conditioning and became a PT on the side to play rugby.

Only standing a wopping 175cm and 85kg I got myself into playing 1st grade in the shute shield and I had to rely on the strength and speed I was able to build because of good programming.

I wish I could go back and give my younger self the programs I write now, I used to train 5-7 days in the gym because I just wanted to be as big as possible and fast.

No one was saying that you would get better results with 3-4 gym sessions 1-2 speed sessions a week. It wasn't until I got older and I learnt even more about fatigue and realised most of the advice and set, reps schemes that S&Cs use today come from bodybuilding and from people using anabolics (steroids)

So changing the programming to suit natural people and only training 3 days a week has helped me develop the most strength, size, speed I have ever had.

These are the programs I now have 10,000 of players on and the results speak for themselves. I happily will be my money on these programs dominating any other S&Cs for getting faster results with less injuries.

Check out all our results below Including mens

Park Players Turned Into Professionals

Don't Let Them Waste Time Following Old Body Building Advice, Train Properly For Rugby

We Have Four Options Of Splits to Choose From

3 Gym Days - 2 short speed sessions - 2 optional mobility & Flexibility
4 Gym Days - 1 speed session - 2 optional Mobility & Flexibility
Busy Player 2 Gym days 1-2 speed days
In-Season 2 Full body days in the gym, 1 power before the game to get you ready, 1 speed & conditioning session, 1 pregame warm up stretches.

Which One Has the Best Results?

The 3 gym days actually has the best results but it only suits people who are really going to follow the program, if you want to do extras which make recovery longer the 4 days will be better for you.

The in-season program has amazing results for during the season in which most people get weaker, we have been able to keep players getting stronger (Its just slower).

Park Players Turned Into Professionals

Zeke Farrow

Showed what was possible with only 2 well designed sessions per week and a sprint day. He went from not getting any game time to making 1st Colts when he was just 17.

His squat went from 60kg to 130kg and everyone he versed said he was like running into a brick wall.

James Vorster

Was a skinny lock, he was getting dominated in contact and desperately wanted to be bigger and stronger to stop losing the battle in contact.

After 12 weeks he put on 5kgs and after two years he had got to 93kg (we didn't want to lose his speed, so getting fat bulky was not an option).

Matty Gonz

He started off by doing the Maximum Muscle Program and putting on some size before doing the super player program to make sure he had electric pace for 7s.

He went from 70kg to 83kg over 3 years.

Austin Durbidge

Started when he was 15 with the goal to get to 88kg from 77kg so he could play for his schools 1st XV. He did that and made kings school when he was in year 10, he then went on to make Aussie school boys and signed by a super rugby club

Blake Wilson

Started this program to put on weight to help him make the NRL, we helped him keep his speed and get up to 92kg from 85kg and made it into the bulldogs team

Ryan Jacobs

Ryan actually started on our body weight program, which helped him lose fat and he dropped from 90kg to 77kg. We then started him on the weights and he built lean muscle to 92kg. One year later He got to 105kg squatting 170kg for 5 and made Aussie Babas school boys. He captained his 1st XV and when he started with us he actually struggled to get any game time with his club.

Junior

Junior started with us because he could hardly stay on the field with his constant knee issues, luckily in our program our goal is to not only get muscles strong but to strengthen the tendons. After 6 months Junior had dropped 15kgs but he had dropped a lot of fat and put on muscle. He is a wrecking ball and one to watch out for.

Will Baker

Another one who started at 15 wanting to make his school 1st XV by year 11 and wanted to go on to professional Rugby, we added 10kg of muscle and got him running faster which is what he wanted to work on to help get him around the field. He made NSW that year.

Luca Rossi

Started at 16 years old and wanted to make his school 1st XV but the problem was his ankles kept letting him down and he wasn't big enough to play front row anymore.

He ended up putting on size and strength and dominating his school making 1st XV in year 11 and then continuing our training and making 1st grade colts and into 1st grade in the shute shield.

Charlie was awesome, he actually started because he saw how Will Baker was training in the gym and wanted to do the same so he started, and then took over from Will the following year as the number 7 for his schools 1st XV.

Hamish started training with us and he had terrible shoulders, they would always pop out and they werent stable at all. So the programs will help fix up weak shoulders because we train the muscles that help stabilise the shoulder. He put on 5kg and made his schools 1st XV

Big Rhino, started with us at 15, 120kg and couldn't even run around passing the footy for 15 minutes without needing to sit down and have a break.

He lost about 30kg of fat and gained a serious amount of muscle totally transforming his body and appearance. It helped him make rep teams in only his second year of Rugby.

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.