First XV Performance
An online strength and conditioning programme built specifically for rugby players aged 15-19.
For a limited time we are currently running a 7 day free trial, come and see what it is all about.
What it is
Gym sessions and conditioning sessions, structured around the different times of the rugby season, delivered through an app on your phone.
You get a proper training programme, coaching feedback on your lifts, an education library covering nutrition, recovery and mindset, and a private group of players all working towards the same thing.
To be clear, this isn't a one-off programme you download and follow on your own. You're getting coached throughout, with feedback on your lifts and support along the way.
I wanted to build something that bridged it. A proper programme, at a price that's actually accessible, that gives every serious young player the same quality of guidance regardless of what club or school they're at.
The programme is built around a couple of key sessions each week, plus optional extras like additional conditioning, speed work and plyometrics if you want to pull them in. Sessions are labelled by type rather than day, so you fit them in when you can, not when a rigid schedule tells you to.
Why this exists
I've coached youth rugby players for years, and one thing that kept coming up was players reaching out looking for advice on training, what to do in the gym, how to eat, how to get stronger. Players who were serious about improving but didn't have access to proper S&C at their club or school, and weren't in a position to pay for one-to-one coaching.
There's a real gap. Players in academies or well-resourced schools get proper strength and conditioning built into their week. Everyone else is left to figure it out on their own. That gap has a massive impact on development, and it's not down to talent or work ethic, it's just circumstance.
I played rugby at the highest level. This is the programme I wish had existed when I was coming through the ranks as a young lad trying to get better. It didn't then. It does now.
Who it's for
Players aged 15 to 19 who are serious about improving as athletes.
You don't need to be the best player at your club. You don't need a gym full of equipment. You just need to be the kind of player who wants to get better and is willing to put the work in to do it.
This programme suits players who are curious about their development, not just going through the motions. Players who want to understand why they're training the way they are, not just follow a plan blindly.
It's not for players looking for a shortcut or who want someone to do the work for them. But if you're keen to learn, willing to be coached, and ready to put the work in consistently, you'll get a lot out of this.
What's included
- Training programmeStructured strength and conditioning sessions, with exercise guidance and progress tracking built in.
- Video coaching feedback on your liftsPost your lifts and get real coaching on your technique.
- Private community groupA group of players all working towards the same thing, with support to keep you consistent.
- Education libraryNutrition, sleep and recovery, managing your body across a season, the mental side of developing as an athlete, and how strength and conditioning actually works. Most young players train without any of this, and by the time you finish this programme you'll understand your body well enough to keep developing long after it ends.
- Regular challengesFree months, prizes and rewards for players who show up consistently, hit milestones and bring teammates on board.
Coaching a team instead of one player?
If you're a coach or club looking to put your whole squad on First XV Performance, there's a dedicated setup for that.