Elite online prep for
rugby players.
Stop paying for bodybuilding programs in rugby shorts. This is position-specific strength, speed and conditioning engineered from performance science and delivered remotely from my lab at St Stithians to amateur, academy and professional players worldwide.
S&C Coach | St Stithians College | 10+ Years Developing Schoolboy to Professional Rugby
Officially Certified: World Rugby — Conditioning for Adults (L1) with Activate | 16/16 Competencies Achieved — St Stithians College, Oct 2026
4-WEEK
Periodized blocks
REMOTE
Global profiling
POSITION
Specific programming
AMATEUR → PRO
All levels
Stop hiring personal trainers who train rugby players like bodybuilders.
A chest pump doesn't save you in the 70th minute of a tight match. You don't need beach muscle. You need an engine that can repeat high-speed efforts, win the collision, and still make decisions when you're empty. That's what we build.
Four pillars that actually transfer to the field
Generic fitness builds gym numbers. Rugby performance is built across four interlocking qualities — each programmed, measured and progressed against the real demands of your position.
Aerobic Capacity
Bronco targeting
A repeat-effort engine built around YOUR MAS score. So you cover 15% more high-speed meters in the last 20 minutes, not just survive them.
Maximal Speed & Repeat Sprint
Game speed
Top-end speed and the ability to hit it again. Built through flying sprints and position-specific conditioning, not endless long runs.
Rugby Strength
Collision dominance
Strength that shows up in the scrum, the jackal, and the carry. Lower-body force, trunk stiffness, and neck strength programmed for props to fullbacks.
Robustness & Return
Stay on the park
Prehab, load management and safe progression so you don't miss 6 weeks with a hammie. Track ACWR and readiness like the academies do.
What's your Bronco test strategy?
If you don't know your Maximal Aerobic Speed (MAS), you're guessing your fitness blocks. If you're guessing, you're over or under-cooking every session. Welcome to the Lab.
Benchmark your engine and get a position-specific fitness target in under 6 minutes.
Buy a 4-week periodized block
Standalone, professionally periodized program blocks you can run yourself. Pre-season engine, in-season armor, or academy development — each delivered with session videos and readiness tracking.
- Pre-Season Engine Build — aerobic + max-strength foundation
- In-Season Armor — contact prep and maintained strength
- Academy Emerging Talent — age-appropriate athletic development
Train like an elite professional — from anywhere in the world.
4-Week Block Periodization designed specifically for your rugby position, backed by live international video consultations.
Coach Kelly is helping me become the player I want to be. He is building me up through his program to become the best possible version of myself. The workouts are vital towards rugby players on how they can grow strength and endurance, and I’m looking forward to the results that it will bring me.
Noah Tomkinson
Rugby Player
Questions, answered
Train with the Lab. Perform when it matters.
Start with a free performance assessment, or grab a 4-week program block and get to work.
Safety first: Always consult an appropriate healthcare professional before beginning any new exercise programme. Athletes under 18 should train with parent or guardian awareness and supervision where possible. Stop and seek advice if you experience pain.