Train Like You Mean It. Download. Execute. Perform.

Proven rugby strength & speed programmes delivered instantly. No guesswork—just results.

Instant delivery • Secure payment • Built by a rugby S&C coach • Digital PDF programmes only

Programmes

Pick the programme that matches your goals. All delivered as digital PDFs straight to your inbox.

Size Volume 2

Best for: Rugby players who are wanting to pack on some serious size

  • Clear weekly training split and progression
  • Exact sets, reps, tempo, and rest for every session
  • Warm-ups and key coaching cues so you lift with intent

5 days/week • 8 weeks

£34.99

Digital PDF • Instant email delivery after secure Stripe payment.

Best for: placeholder – e.g. backs who need speed, in-season maintenance

  • Speed and power focus with gym and field options
  • Progressive loads so you don’t burn out mid-season
  • Easy-to-follow layout you can run alongside team work

2–3 days/week • 6–8 weeks

£XX

Digital PDF • Instant email delivery after secure Stripe payment.

Best for: placeholder – e.g. off-season strength, size and power block

  • Heavy compound focus with smart volume
  • Conditioning options that build engines, not junk miles
  • Printable sheets and clear tracking layout

4 days/week • 10–12 weeks

£XX

Digital PDF • Instant email delivery after secure Stripe payment.

Best for: placeholder – e.g. busy adults who want simple, brutal basics

  • 3 key lifts plus accessories each day
  • Sessions that fit around work and family
  • No fluff—just what actually moves the needle

3 days/week • 6 weeks

£XX

Digital PDF • Instant email delivery after secure Stripe payment.

Best for: placeholder – e.g. speed & agility focus block

  • Field-based speed drills with clear progressions
  • Change-of-direction work that carries onto the pitch
  • Minimal kit required—just boots, cones, and intent

2–3 sessions/week • 6 weeks

£XX

Digital PDF • Instant email delivery after secure Stripe payment.

Best for: placeholder – e.g. in-season strength maintenance

  • Short, sharp gym work that doesn’t wreck you for game day
  • Built-in load management across the season
  • Quick to run in any basic gym

2 days/week • 10–12 weeks

£XX

Digital PDF • Instant email delivery after secure Stripe payment.

Best for: placeholder – e.g. return-to-play, post-injury build-up

  • Gradual loading to rebuild confidence and capacity
  • Clear red-flag guidance so you don’t push too far
  • Templates you can share with physio or coach

2–3 days/week • 6–10 weeks

£XX

Digital PDF • Instant email delivery after secure Stripe payment.

Best for: placeholder – e.g. pure conditioning and work capacity

  • Pitch and gym options to build repeat efforts
  • Interval structures mapped out for you
  • Scalable for front-row to back-three

2–4 sessions/week • 4–8 weeks

£XX

Digital PDF • Instant email delivery after secure Stripe payment.

Best for: placeholder – e.g. off-feet conditioning & robustness

  • Bike, rower, and circuit options for beat-up bodies
  • Joint-friendly progressions that still push you
  • Perfect for heavy contact weeks or older athletes

2–3 sessions/week • 4–6 weeks

£XX

Digital PDF • Instant email delivery after secure Stripe payment.

Best for: placeholder – e.g. complete pre-season all-in-one plan

  • Strength, power, speed, and conditioning mapped out
  • Week-by-week roadmap from first whistle to last friendly
  • Perfect if you want everything done for you

4 days/week • 8–10 weeks

£XX

Digital PDF • Instant email delivery after secure Stripe payment.

What Happens After You Buy

Straightforward. Fast. No waiting around. You pay, you get your PDF, you start training.

Step 1

Pay securely via Stripe. Card details are handled by Stripe, not Townsend Strength.

Step 2

Instant email delivery. Your PDF or secure download link lands in your inbox within minutes.

Step 3

Download and start today. Print it or keep it on your phone. Turn up and execute.

Real athletes. Real structure. Real results.

Used by athletes who want structure and results.

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FAQ

If you’re not sure which programme fits, pick the one that matches your schedule and main goal. The key is showing up and doing the work.

How do I receive the programme?

Once you complete payment via Stripe, you’ll get an email within a few minutes. That email includes your PDF attached or a secure download link. It’s a digital product—nothing is posted out.

What if I don’t get the email?

First, check spam, junk, and any promotions folders. If it’s not there within 10–15 minutes, email with the name and email you used at checkout. I’ll resend your programme manually.

Can I use this alongside team training?

Yes. Most of these programmes are built with club and team training in mind. Use the gym and conditioning work around pitch sessions. If you’re in-season, pick lower-volume options so you’re not crawling into games.

Do you offer coaching support?

These are stand-alone PDF programmes. They’re designed so you can run them on your own. If you want 1:1 coaching or check-ins, reply to your programme email or contact and we can discuss coaching options.

Refund policy?

Because these are instant-access digital PDFs, all sales are final. If there’s a technical issue with your download or you received the wrong file, email and I’ll fix it.

Behind the scenes: how delivery and notifications work

Each programme has its own Stripe product and matching automation in GHL so delivery is fast and reliable.

Tags and data

  • Each purchase applies a specific tag: Purchased - Programme 1 ... Purchased - Programme 10.
  • The contact’s custom field Last Purchased Programme is updated with the latest programme bought.
  • Contacts are created or updated in GHL using the email from Stripe.

Workflow 1: Purchase → Deliver Programme

  • Trigger: Stripe successful payment / order paid for each specific programme.
  • Actions: create/update contact, apply the right Purchased - Programme X tag.
  • Set custom field Last Purchased Programme = Programme X.
  • Send email to customer with subject: “Your programme is ready — download inside” plus their PDF attachment or secure download link.
  • Optional: if a phone number is present, send a short SMS confirming payment and linking back to the email.

Workflow 2: Admin purchase notification

  • Trigger: same Stripe success event as above.
  • Action: send an internal email to .
  • Email includes: buyer name, buyer email, programme purchased, price paid, time/date, and Stripe transaction reference (when available).

Workflow 3: Delivery failure safety net

  • Trigger: tag Purchased - Programme X is applied and the delivery email is not opened within ~30 minutes (where tracking allows).
  • Action: send a second backup email: “Just making sure you got it — download link”.
  • If it’s still unopened after 24 hours, notify to manually check in with the buyer.

Pick a programme and get to work.

You don’t need more motivation. You need a clear plan. Choose your programme, download it, and start stacking sessions.

Digital PDF programmes • Instant access after secure Stripe payment.

Townsend Strength

Rugby strength & conditioning for athletes and busy adults who still want to perform.

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