BUILD THE STRENGTH, SKILL AND PHYSICALITY TO DOMINATE UP FRONT.
Our 8-week TCA Tight 5 Rugby Program is designed to help developing rugby forwards become stronger, more powerful, more technically effective and better physically prepared for the demands of the game.
Designed specifically for boys and girls aged 12–18, the program combines position-specific rugby coaching with strength and conditioning to develop the physical and technical qualities required at the scrum, lineout, breakdown and collision area.
Whether you're playing club rugby, representative rugby or working towards higher-level selection, this program provides the training environment to help you develop your set-piece skills, dominate contact and perform with greater confidence on the field.
✔ Scrum technique and body position
✔ Lineout jumping, lifting and throwing
✔ Contact technique and collision dominance
✔ Breakdown strength and body control
✔ Strength and lower-body power
✔ Explosive movement and acceleration
✔ Position-specific forward skills
✔ Injury resilience and physical robustness
✔ Confidence to compete physically
Every session is delivered in a supportive but challenging performance environment, with training progressed to suit each athlete's ability, training experience and stage of development.
📅 Duration: 8 Weeks
Monday Program
19th October – 07th December
🕠 Time: 6:00pm – 7:00pm
👥 Ages: 12–18 | Boys & Girls
📍 TCA Performance Centre
Unit 2, 50 Montague Street
North Wollongong NSW 2500
💲 Investment: From $159 – 1 session per week
Want to take your training further?
Tight 5 Rugby athletes can upgrade their program to include a 8-week TCA Gym Membership, giving them access to additional coached strength & conditioning sessions throughout the week.
This is ideal for rugby players who want to accelerate their development through additional strength, speed, power and injury-resilience training alongside their weekly Tight 5 Rugby session.
Choose your training option when registering:
Tight 5 Rugby Program — $159 incl. GST
1 Tight 5 Rugby session per week for 8 weeks.
Tight 5 Rugby Program + Gym — $319 incl. GST
Your weekly Tight 5 Rugby session plus 8 weeks of TCA Gym Membership.
Experienced rugby and strength & conditioning coaches
Position-specific coaching for developing forwards
Progressive strength, power and athletic development
Scrum, lineout, contact and breakdown development
Small-group coaching with individual feedback
Training designed to complement club and representative rugby
Proven athlete-development systems
Trusted by athletes from grassroots through to representative level
Numbers are limited to ensure every athlete receives quality coaching, individual feedback and appropriate training progression.
Secure your place for Term 4.
BUILD THE STRENGTH, SKILL AND PHYSICALITY TO DOMINATE UP FRONT.
Our 8-week TCA Tight 5 Rugby Program is designed to help developing rugby forwards become stronger, more powerful, more technically effective and better physically prepared for the demands of the game.
Designed specifically for boys and girls aged 12–18, the program combines position-specific rugby coaching with strength and conditioning to develop the physical and technical qualities required at the scrum, lineout, breakdown and collision area.
Whether you're playing club rugby, representative rugby or working towards higher-level selection, this program provides the training environment to help you develop your set-piece skills, dominate contact and perform with greater confidence on the field.
✔ Scrum technique and body position
✔ Lineout jumping, lifting and throwing
✔ Contact technique and collision dominance
✔ Breakdown strength and body control
✔ Strength and lower-body power
✔ Explosive movement and acceleration
✔ Position-specific forward skills
✔ Injury resilience and physical robustness
✔ Confidence to compete physically
Every session is delivered in a supportive but challenging performance environment, with training progressed to suit each athlete's ability, training experience and stage of development.
📅 Duration: 8 Weeks
Monday Program
19th October – 07th December
🕠 Time: 6:00pm – 7:00pm
👥 Ages: 12–18 | Boys & Girls
📍 TCA Performance Centre
Unit 2, 50 Montague Street
North Wollongong NSW 2500
💲 Investment: From $159 – 1 session per week
Want to take your training further?
Tight 5 Rugby athletes can upgrade their program to include a 8-week TCA Gym Membership, giving them access to additional coached strength & conditioning sessions throughout the week.
This is ideal for rugby players who want to accelerate their development through additional strength, speed, power and injury-resilience training alongside their weekly Tight 5 Rugby session.
Choose your training option when registering:
Tight 5 Rugby Program — $159 incl. GST
1 Tight 5 Rugby session per week for 8 weeks.
Tight 5 Rugby Program + Gym — $319 incl. GST
Your weekly Tight 5 Rugby session plus 8 weeks of TCA Gym Membership.
Experienced rugby and strength & conditioning coaches
Position-specific coaching for developing forwards
Progressive strength, power and athletic development
Scrum, lineout, contact and breakdown development
Small-group coaching with individual feedback
Training designed to complement club and representative rugby
Proven athlete-development systems
Trusted by athletes from grassroots through to representative level
Numbers are limited to ensure every athlete receives quality coaching, individual feedback and appropriate training progression.
Secure your place for Term 4.
