Climb the ladder. Build for rugby.
A clear progression from Foundation to Advanced — split by season phase and position group. Start where you are, build safely, and move up when you are ready.
Foundation → Intermediate → Advanced
Each rung builds on the last. Move up when your numbers and confidence allow.
Foundation
Beginner
Safe for teens new to lifting. Bodyweight & minimal equipment options.
Intermediate
Developing
Structured progression for players with a training base.
Advanced
Experienced
Higher-load programming for experienced lifters chasing peak performance.
Find your programme in 3 clicks
Tell us your level, position group and season phase — we will highlight the right one.
Browse the full ladder
Foundation Pre-Season — Teen Starter
The starting point for teenage players new to structured training. 3 sessions per week using bodyweight and minimal equipment (dumbbells or resistance bands). Every exercise has a no-gym option. Builds safe movement patterns, basic strength and rugby fitness before progressing to Intermediate.
Advanced Pre-Season — Forwards
Higher-load pre-season programming for experienced forwards. Advanced periodisation, heavy strength and power work, contact preparation and rugby-specific conditioning to peak for trials and the season opener.
Foundation In-Season — Teen Starter
Maintain strength and stay resilient during the school or club season. 2 short sessions per week with bodyweight and minimal equipment, designed around match days so young players stay fresh and injury-free.
Intermediate In-Season — All Players
In-season maintenance for club players. 2-3 sessions per week balancing gym strength, speed touch-ups and recovery so you perform on game day and stay available across the season.
Advanced Pre-Season — Backs
Peak speed and power development for experienced backs. Advanced sprint programming, acceleration, change of direction and repeat-effort conditioning to hit the season at your fastest.
8-Week Rugby Pre-Season Engine
A structured 8-week strength, speed and conditioning programme for rugby players preparing for trials and the upcoming season. Includes 3 gym sessions, 2 field sessions, mobility and recovery each week, with forwards and backs variations.
Forwards Strength & Power
Strength and power focus for forwards — building the force rugby contact demands. Progressive gym sessions with scrum and collision transfer in mind.
Backs Speed & Acceleration
Speed mechanics and acceleration work for backs. Sprint technique, change of direction and explosive starts tailored to backline positions.
Take the free assessment
Get an instant score against position-specific benchmarks and a personalised programme recommendation.
Online coaching
Weekly updates and direct feedback from Paul, built around your goals and schedule.
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.