Making Women Strong, Fast & Seriously Fit On The Field
Get the strongest, fastest and fittest you've ever been — while preventing injuries in your hamstrings, knees and shoulders.
Personalised 1:1 coaching from Pat · 10,000+ athletes trained · Injury prevention built in
Most women train hard — and it's doing almost nothing for their game.
They turn up to classes, work up a sweat and finish exhausted — then wonder why they're no stronger, no faster and still getting injured on the field. Working hard isn't the same as training right. If your training doesn't build real strength, teach you to sprint, and protect your body, you're leaving your best rugby on the table.
Pointless HIIT & bootcamp classes
Group classes and HIIT feel hard, but they don't make you any stronger or faster on the field. You finish smashed with nothing to show for it come game day.
Never doing any sprint training
Most women do no real sprint work at all — so they never get anywhere near as powerful and fast as they could be. It's the single biggest missed opportunity in women's rugby.
Skipping injury-prevention work
Missing the eccentric training of the hamstrings, hip flexors and quads that protects your knees and hamstrings. This is the work that keeps you on the field instead of on the sideline.
Chasing high-rep "toning" workouts
Endless light, high-rep sets won't get you strong — you build fatigue and slow muscle fibres instead of the real strength and power that shows up in a game.
Drop sets, pumps & training to failure
You don't need to trash the muscle for it to grow. It slows your progress, shifts you toward slow-twitch and quietly kills your speed.
Sprinting only when you're already fried
When women do sprint, it's usually at the end of a session when they're cooked. That wrecks your ability to actually get faster — speed work has to be done fresh.
Not training the right muscles well
The muscles that convert to power on the field need the best work — glutes, hamstrings, adductors, quads and core. Big days on arms or "toning" circuits waste your time.
No plan to progress week to week
Doing random workouts with no progression means you never build on anything. Without a clear plan getting stronger each week, you just tread water.
Under-eating and under-fuelling
So many women eat far too little to ever get strong or recover properly. You can't build strength, speed and fitness on empty — nutrition has to match the work.
Yuri got significantly stronger and faster — and made her country team.
We built her strength and speed together with the right training and nutrition — no pointless classes, no guesswork.
She got significantly stronger, faster, and earned selection to represent her country.
How we make you strong, fast and fit — while bulletproofing your body against injury.
It's not about smashing yourself in a class — it's about training smart. We build real strength in the muscles that matter, teach you to sprint properly, get you fit for a full 80, and protect your knees and hamstrings every step of the way. Then we make sure there's a plan to progress you every single week.
Every session built around you — not a template.
Get genuinely strong — and protect your body doing it.
We target the muscles that matter for rugby — glutes, hamstrings, quads, adductors and hip flexors — and build real strength without the bulk or slowdown.
- Eccentric training of the hamstrings, hip flexors and quads to protect your knees and hamstrings from injury
- Isometrics and single-limb work to recruit as much muscle as possible
- Cluster sets to build strength without piling on fatigue
- Get strong and powerful without getting bulky or slow
Actually learn to sprint — most women never get taught.
Sprint work is the biggest missed opportunity in women's rugby. We train sprints at least once a week while you're fresh — short, sharp and specific.
- Learn to sprint properly — I review and fix your technique on video
- Speed exercises at the start of every session build real power that transfers to the field
- Plyometrics to build spring and change direction faster
Be fit enough to play your best from the first minute to the last.
No pointless HIIT that's just hard for the sake of hurting you. We build the fitness that actually shows up in a game.
- Short, sharp conditioning that builds real work capacity
- Optional off-feet conditioning to keep fitness without the fatigue
- Position-specific conditioning ramped up coming into the season
A full nutrition plan built for you — not a calculator.
Training is only half of it. So many women under-eat and never get strong or recover properly. 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 — getting you strong, lean and fit without ever running on empty.
- 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
- Fuel to get strong, fast and fit — not crash-diet yourself weaker
A complete coaching system — not just a program.
Everything built around getting you as strong, fast and fit as possible — delivered through our easy-to-use training app.
Monthly personalised program
Built around your position, training age, schedule, injury history 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 get strong and fit without under-fuelling.
Injury-prevention built in
Eccentric hamstring, hip flexor and quad work programmed in from day one to protect your knees and hamstrings and keep you on the field.
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.
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.
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, any injury history 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 and faster week by week.
Review & progress
Weekly check-ins with Pat, monthly performance reports, and a fresh phase every 4 weeks so you never plateau.
Britt lost 30kg in a year — and won best forward.
We sorted out her training and nutrition and built her strength, speed and fitness the right way — no crash diets, no pointless classes.
A year later she'd lost 30kg, won best forward and was blown away by her own results.
Choose the split that fits your schedule.
Pat's favourite for building all-round strength, speed and fitness is the 3-day split.
In-Season
- 2 full-body gym sessions
- 1 speed & conditioning session
- Short pre-game workout on Fridays
- Injury-prevention work built in
- Keeps you strong while others fade
3 Day Split
- 3 full-body gym sessions
- 2 short speed sessions
- 2 optional mobility sessions
- Best all-round development
- My go-to for building complete players
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 stronger, faster & fitter 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.
Women's Rugby Academy — 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
- Injury-prevention work built in
- Send videos — form feedback same day
- Sprint technique coaching
- Full bonus program library
- 30-day money-back guarantee
Results guaranteed.
I'll give you 100% of your money back if you don't get stronger and fitter using this. Follow the program, and if you're not getting stronger, faster and fitter, you don't pay. Simple as that — and we've never had to give one back.
Real women. Real results.
Built with the same system you'd be starting this week.
Proven average 12-week results
Become the best player you can be.
Start getting stronger, faster and fitter this week — with a program built around you and a coach in your corner every day.
Get StartedStraight from the players.
Real women who got stronger, faster and fitter on the program.
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