Plans

Power

Absolute Power Plan

Absolute Power Plan develops foundational strength and explosive power for any rugby player. Build the muscle, force, and athleticism needed to dominate collisions, drive through defenses, and control play in attack and defense.

Power

Breaking Tackles Plan

Breaking Tackles Plan builds total-body power, leg drive, and contact strength to help players break tackles, win collisions, and dominate physical exchanges on both sides of the ball. Ideal for any position seeking impact and presence.

Conditioning

Bronco Plan by Will Findlay

Will Findlay is an S&C Coach at Leicester Tigers and ran the fastest recorded bronco time of 04:08. This training plan is the running plan that he used to achieve this.

Strength

Front Row Scrum Strength

Front Row Scrum Strength develops the strength, stability, and power front-row players need to dominate scrums. Improve scrummaging technique, upper-body drive, and lower-body control for better performance in contact.

Mobility

Full Body Mobility Plan

This Full Body Mobility training program is designed to enhance flexibility and joint health. It focuses on dynamic movements and stretching techniques to help you achieve improved range of motion and reduced injury risk.

General

Hooker: The Core Anchor Plan

This training plan builds the explosive leg drive, upper-body power, and core stability essential for dominant scrummaging, precise lineouts, and relentless work rate - everything a hooker needs to control the front row.

Strength

Iron Pack: Rugby Strength Builder

Iron Pack: Rugby Strength Builder develops total-body strength and power for all rugby positions. Enhance contact dominance, tackle effectiveness, and driving ability in both attack and defense through this 8-week strength-focused program.

Power

Kicking Power

Kicking Power builds leg strength, core stability, and explosive hip drive to kick further and more accurately. Improve distance, consistency, and control to make every conversion, clearance, and tactical kick count.

Power

Lightening Speed

Lightning Speed develops elite top-end speed, explosive acceleration, and agility for all rugby positions. Enhance linear sprinting, change-of-direction, and reactive movement to outpace opponents in every phase of play.

Mobility

Lower Body Mobility

Lower Body Mobility improves flexibility, joint range, and functional movement in the hips, knees, and ankles. Enhance speed, agility, and injury resilience to move more efficiently and safely across the pitch.

Overall

Rians Test 6 Week Plan

Conditioning

Rugby Rampage: Endurance Forge

Rugby Rampage: Endurance Forge builds elite stamina and work-rate for rugby players. Enhance aerobic and anaerobic endurance, recover faster between plays, and sustain intensity across all phases of a full 9-week program.

Mobility

Shoulder & Neck Mobility Plan

This mobility training program is designed to enhance shoulder and neck flexibility. It focuses on targeted exercises to help you improve range of motion and reduce tension.

General

Strong and Rapid Centre

Strong and Rapid Centre develops the strength, speed, and explosive power essential for breaking defensive lines and shutting down opponents. Build balanced athleticism to become a dominant, well-rounded centre on both sides of the ball.

Conditioning

Stronger Engine Plan

Stronger Engine Plan develops unmatched aerobic and anaerobic conditioning for rugby players. Maintain peak performance from kickoff to final whistle, sustaining speed, power, and intensity throughout every minute of the match.

General

The 8 Powerhouse Plan

The 8 Powerhouse Plan builds mass, strength, and running power for Number 8s. Enhance ball-carrying impact, tackle-breaking, and explosive performance to dominate collisions and open-field play.

General

The Breakdown Flanker Enforcer

The Breakdown Flanker Enforcer develops the strength, power, and agility flankers need to dominate breakdowns, make tackles, and maintain influence around the park, enhancing both defensive and attacking effectiveness.

General

The Dominating Prop

The Dominating Prop builds unmatched strength, mass, and scrummaging power while enhancing mobility around the park. Dominate the set piece, drive in contact, and become a relentless presence in both attack and defense.

General

The Fullback Commander

The Fullback Commander develops strength, aerial power, and overall athleticism to dominate under the high ball. Improve tackling, jumping ability, and field coverage to become a reliable and imposing presence at the back.

Strength

The Playmaker System - Fly Half

The Playmaker System – Fly Half builds strength, agility, and athletic control to enhance playmaking under pressure. Become a more dynamic, resilient, and composed fly half capable of commanding both attack and defense.

General

The Scrum Half Game Commander

The Scrum Half Game Commander builds endurance, explosive speed, and upper-body strength to control the game’s tempo. Enhance your agility, power, and precision to dominate play around the breakdown and spark attacks.

General

The Towering Lock Engine

The Towering Lock Engine builds mass, strength, and power for locks, enhancing scrummaging force, lineout presence, and all-around athleticism. Become a dominant second-row capable of impacting every phase of the game.

General

The Velocity Winger

The Velocity Winger develops explosive acceleration, top-end speed, and aerial ability. Build the speed to beat defenders and the power and timing to dominate high-ball situations for maximum impact on the wing.

Power

Top-End Speed Plan (outdoor sessions incl.)

Top-End Speed Plan develops explosive acceleration and peak sprint speed for backs. Outdoor-focused sessions improve stride efficiency, top-end velocity, and reactive agility to dominate open-field situations and beat defenders.

Mobility

Upper Body Mobility Plan

This mobility training program is designed to enhance upper body flexibility and range of motion. It focuses on targeted mobility exercises to help you improve performance and reduce the risk of injury.