Strength & Conditioning Programming

All Your Rugby Strength & Conditioning in One App

Elite-level Training
Built by elite professional rugby and S&C coaches.

Train Anywhere, Anytime
Position-specific, evidence-based programs—no gym required.

Elite Fitness & Speed
Boost conditioning and acceleration with smart, time-efficient sessions.

Strength That Transfers
Build real-game power to dominate contact and stay injury-free.

Integrated, Purposeful Training
Every session flows with intent—no fluff, no burnout, just progress.

Head of Strength & Conditioning - Shane Cahill

Shane is a highly respected strength and conditioning coach with a global track record of developing elite athletes. He has worked across Ireland and the UK, including roles in the English Premiership and Championship, and most recently led the Toronto Arrows as Head of S&C during the 2023 MLR season.

In his current roles with APEC, The Rugby Academy, and Rugby Ontario, Shane oversees Long-Term Athletic Development (LTAD) for all players, ensuring they progress toward becoming bigger, faster, and stronger. His approach combines evidence-based training methods with an athlete-first philosophy, helping shape the future of rugby talent across Canada and beyond.

Plans & Pricing

Tier 1

$50/month

Key Features

Tier 2

$100/month

Key Features

Tier 3

$150/month

Key Features

5 - Day training program
5 - Day gym based session
3 - Field based session
Recovery programming
1 - Nutrition consultation per month
Weekly check-in with S&C coach to discuss progress/goal setting/ performance markers

What Is Inside Our Training App!

Complete S&C Guidance
Video demos, clear instructions, and detailed reps, sets, and effort targets for every session.

Choose Your Program
Follow year-round S&C programming and periodization with specific goals.

Track Your Progress
Log training, monitor readiness, and celebrate PRs—all in one place.

Get Expert Support
Direct coaching support to help you understand the program and stay on track.

Rugby Canada & Toronto Arrow Testimonials

Throughout my time working with Shane I’ve seen significant improvements in my health, gym, and rugby performance. Shane’s attention to detail and expertise played a crucial role in guiding me through a 3-month rehabilitation process, leaving me stronger and more confident than ever before. His exceptional Strength and Conditioning program consistently delivers measurable results, helping improve performance not just in the gym but also on the field. Shane is not only great professional but also enjoyable to work with.

Jacob Ince, University of Guelph & Toronto Arrows Academy Rugby.

I really enjoyed my time working with Shane at the Toronto Arrows. Shane’s passion for strength and conditioning was clearly evident throughout that period and his knowledge of the game set him apart from other coaches I’ve worked with. Having played at a high level himself he has a great understanding of where players are mentally and physically throughout the season. This really benefited myself while playing in my least season as a Pro.

Noel Reid, Leinster, London Irish, Toronto Arrows, professional rugby player.

Working with Shane was a great experience. He brought a wealth of knowledge and expertise, helping me improve both physically and mentally. He took the time understand my goals and provided me with specific exercises to build muscle and reduce risk of injury, which made a big difference in my performance on the field. His approach to strength and conditioning was smart, effective, and always tailored to our personal needs.

Brendan Black, University of Guelph Men's Rugby, Toronto Arrows, professional rugby.

Shane tailored training programs to fit my individual needs, focusing on maximizing my potential while minimizing injury risks. Shane’s guidance and support were instrumental in helping me achieve success on the field.

Sam Malcolm, Toronto Arrows, professional rugby.

About us

Our goal as a leading strength and conditioning company is to enhance the performance of the players we work with by improving key areas such as strength, power, speed, agility, and conditioning. We achieve this through a proven system of training that has been tested and refined across the globe in various sports. Our mission is to prepare you to meet the physical demands of rugby and ensure you perform at your absolute best when you train with us.