About The Training
Science Led, Results Driven, Holistic Approach
Welcome to the ultimate training plan, designed to make you the fittest, fastest, strongest, and healthiest rugby player you can be! Our program is backed by elite principles of Strength and Conditioning, ensuring you're always at the cutting edge of scientific advancements.
Tailored for forwards/backs/Rugby League, we understand the importance of position-specific routines. That's why we've divided the season into three main blocks: Off-Season, Pre-Season, and In-Season. Each phase follows a carefully crafted progression-based plan, with monthly refreshes featuring 3 core sessions and optional extras, catered to your specific needs, injury status, fitness level, and availability.
You won't be alone on this journey; our dedicated support team is here for you. Join our monitored group chat, where you can interact with others and get your questions answered. Additionally, enjoy individual 1-1 chats for more private concerns. Our coaches are available to guide you with exercise substitutions, injury modifications, video analysis of lifts, and engaging Q&A sessions/interviews with elite athletes.
We believe in the power of group learning, and that's why we run the chat this way - many of you may have the same questions, turning them into valuable learning opportunities for all.
As part of our program, you'll receive a treasure trove of resources to complement your training journey. Enjoy a complimentary guide to training like a pro, expert tips on eating to support your training with real matchday examples, a 100-high-protein recipe pack complete with shopping lists, a full body stretching & mobility guide specially curated for rugby players, and an insightful guide to sports supplements to enhance your performance on the field.
Join us now and unlock your full rugby potential. Together, we'll embark on a journey to excellence, where you'll not only elevate your game but also cultivate a healthier and more fulfilling lifestyle. Get ready to thrive on and off the pitch with our comprehensive and friendly training plan!
What do I get?
- Rugby Union Position-Specific Plan
- Access to 3P Online Academy
- Full Educational Lectures & Resources
- Exclusive interviews with elite Rugby Players & Athletes
- Video Technique Analysis
- Accountability Coach
- Rugby Community Chat
- Weekly Online Q&A
- Nutritional Support (Meal Planners & Shopping List)
- High Protein Recipe Book
- Community Giveaways
- Exclusive Welcome Pack
Your Success is Our Goal
Still not quite sure this plan is for you. Well, if you play rugby then it is! It is a plan that is designed without the complex exercises some coaches insist on (like Power Cleans) despite the difficulty in teaching these lifts to a point where they are beneficial to the player.
You will build brutal strength, and maximum power, reduce your risk of injuries, become psychologically resilient, and unlock your best physique ever. With over 500 clients I have refined and tested my own personal take on the science over the years to produce the ultimate plan for you.
Alongside this, the private education portal and exclusive guest interviews with international Rugby Union and League players gives you insight that simply isn't available anywhere else and the chance to win amazing prizes.
our secret...
Unlock Your Rugby Potential with The 3/2/1 Method - The Secret to Peak Pitch Performance
Are you ready to take your rugby game to the next level? It's time to discover a simple yet powerful formula that will revolutionize your performance on and off the pitch. With the 3/2/1 Method, you can transform yourself into a rugby force to be reckoned with. The key lies in the details, and we're here to guide you through the journey of becoming the best version of yourself.
3 Gym Sessions: Power, Precision, Perfection. Our carefully crafted gym sessions are designed to elevate your game to new heights. Divided into three core sections - Plyometrics, Strength & Prehab, and Conditioning - each session is tailored to hone the critical elements of success for a rugby player.
a) Plyometrics: Unleash Your Explosive Potential! Tap into your explosive power and agility with plyometric exercises. These dynamic movements will enhance your speed, reaction time, and overall athleticism. You'll learn to dominate on the field, leaving opponents in the dust with your lightning-fast movements and blade-sharp reflexes.
b) Strength & Prehab: Building a Solid Foundation Rugby demands strength and resilience. Our strength and prehab section will target crucial muscle groups to help you build a rock-solid physique. This will prevent injuries and address imbalances through prehabilitation exercises, ensuring you stay at the top of your game throughout the season.
c) Conditioning: Outlast Your Competitors! Endurance is a game-changer in rugby, and our conditioning sessions will push your limits to new boundaries. Build the stamina needed to outlast your opponents, ensuring you maintain peak performance until the final whistle. Your unmatched fitness will give you the edge you need to conquer the pitch.
2 Training Sessions: Our meticulously crafted gym sessions will allow you to apply your newfound skills in a realistic game-like environment when you train with your team. This will allow you to focus on:
a) Tactical Drills: Master the Game. Dive deep into tactical drills that simulate real-game situations. Sharpen your decision-making abilities, develop your strategic thinking, and enhance your overall rugby IQ. With these training sessions, you'll be able to read the game like a seasoned pro, making split-second decisions that can turn the tide of any match.
b) Team Cohesion: Forge Unbreakable Bonds. Rugby is a team sport, and cohesion is the key to success. Being fit and fast will allow you to focus on fostering a strong team spirit, forging unbreakable bonds among players. When you trust your teammates implicitly, you'll create a force that can overcome any challenge, together.
1 Match: The Ultimate Test. The culmination of your training efforts will be showcased in the most crucial aspect of rugby - the match. This is where everything you've learned comes together, and you get to shine on the field. Embrace the adrenaline, the nerves, and the excitement as you give it your all to secure victory for your team.
But this journey doesn't end at the match; it's a transformation that extends beyond the rugby pitch.
Becoming Your Best Self: The Off-Pitch Impact. Our program is not just about rugby, but about unlocking your full potential in every aspect of life. As you delve into the world of rugby excellence, you'll learn about nutrition, sleep, and recovery - essential components of a healthy lifestyle.
We believe that building a successful rugby player means fostering a well-rounded individual. The discipline you cultivate through your training will spill over into your daily life, helping you maintain focus, determination, and consistency in everything you do.
Iron-Clad Self-Confidence: The Power Within. The path to rugby greatness is not just physical; it's also mental. Alongside your physical development, our program will boost your self-confidence, empowering you to face challenges head-on. As you witness your progress on the pitch and see your abilities soar, you'll gain an unshakeable belief in yourself - a trait that will positively impact all areas of your life.
Are you ready to embrace the rugby journey of a lifetime? The 3/2/1 Method awaits you - a transformative experience that will sculpt you on and off the pitch into the person you've always envisioned.
Join us today and become an unstoppable force! Together, we'll embark on a journey that will shape your destiny in the world of rugby and beyond.
The Plans
FORWARDS PLAN
Size, Strength, Power, Injury Proofing, Nutrition - Our ultimate plan has it all!
Dominate the field with unstoppable force, as you outmuscle and overpower the opposition. They'll witness you smashing your opposite number backward, leaving a trail of awe-struck opponents in your wake.
Our program ensures you stay injury-free, ready to conquer every challenge. You'll learn how to fuel your success with top-notch nutrition and transform into a maul monster and turnover terror.
With our expert guidance, you will become an unyielding force, the immovable object, driving your team towards victory. We all know it's the forwards who win matches, the backs just decide by how much...
Don't miss this opportunity to elevate your team's performance to new heights with our game-changing plan for forwards!
BACKS PLAN
Speed, Power, Agility, Injury Proofing, Nutrition - Our ultimate plan covers everything!
Leave your opponents gasping for air as you become a force to be reckoned with. Lightning-fast sprints, unmatched power, and agile movements will leave defenders in awe.
Our program ensures you stay injury-free and at the top of your game. Plus, with a focus on top-notch nutrition, you'll have the energy to dominate the field.
You'll step like a magician and easily make your way through defences. You'll be hitting rucks and tackling like an extra flanker leaving no room for the opposition to escape.
Elevate your performance today with our game-changing plan for backs!