Back To Battle: The 10 Year Blueprint
Top-tier collision armor, 0–10m acceleration, and structured repetition for female rugby players. Stop athletic burnout, prevent preventable injuries, and dominate every breakdown
Not Just Lifting Weights. Protecting Your Long Term Development in Sport.
Rugby is an unapologetic collision sport. Too many talented female athletes enter the pitch without neck, shoulder, or braking armor—leading to preventable concussions, ACL sprains, and chronic athletic burnout before they ever reach university.
We don't believe in random workouts or chaotic schedules that grind athletes down.
B2B (Built to Battle) is an elite, science-backed athletic development system designed specifically for the female rugby athlete. Through disciplined skill development by structured repetition, periodized strength, and intelligent load management, we build athletes who can take a hit, deliver a dominant tackle, and stay healthy for the next 10 years of their career.
Total-Body Physical Armor & Functional Lean Mass
Force = Mass × Acceleration. Building functional lean mass, dense muscular frames, and joint shields (cervical spine isometrics, scapular upward rotation, and 360° core stiffness) to absorb heavy contact safely.
Training that works with female physiology—monitoring joint laxity across cycle phases to protect ACLs and eliminating RED-S risk through proper fueling.
2. Movement Literacy & Braking Power
Deceleration mechanics, 180° plant-foot footwork, and change-of-direction angles that slash non-contact lower-limb injuries.
Developing explosive 0–10m burst so mass translates into dominant field speed.
3.Avoiding Burnout & The IceUp Mindset
Managing school loads, practice schedules, and tournament demands to eliminate physical and mental exhaustion before it starts.
Athletes receive The IceUp Mindset Manual to master pre-match mental visualization, sleep recovery rituals, and leadership habits.
Track 1: The 12-Week In-House Camp
Location: Strength House Performance Facility (Kanata, ON)
Dates: December 7, 2026 – February 27, 2027
Schedule: Monday, Wednesday, Friday | 5:50 PM – 7:00 PM
Capacity: Strictly capped at 12 Athletes per Cohort to ensure an elite coach-to-athlete ratio.
Pricing: $275 / Month (or $825 Full Pay for 12 Weeks) (taxes are not included in price)
What’s Included in the In-House Camp:
36 Coached S&C Sessions (3x/Week): Periodized across 3 distinct 4-week blocks (Foundations & Deceleration, Force Production & Contact Armor, and Repeated Match Speed).
TeamBuildr OS Athlete Profile: Individualized progressive overload tracking, 1RM percentages, and live facility leaderboards.
Combine Testing Battery: Electronic 10m/20m sprint splits, 5-10-5 Pro Agility, Standing Broad Jump, Vertical Jump and Trap Bar Peak Power & Bench Press.
2 Paid Guest Technical Clinics: Exclusive on-turf sessions with university varsity and senior club mentors (Catch-Pass Under Pressure & Breakdown/Ruck IQ).
The IceUp Mindset Manual (Physical Copy): Delivered on Day 1 for daily tracking, recovery logging, and mental prep.
Track 2: The 12-Week Remote / Online Academy
Location: Train from anywhere (Your school gym, local facility, or field)
Access: Delivered directly via the TeamBuildr App
Ideal For: Out-of-town players, provincial-pathway athletes, or high school teams seeking elite S&C without the daily commute.
Pricing: $75 / Month (or $199 upfront for the full 12-week block)
What’s Included in the Online Track:
Full 12-Week Periodized Program: 3 lifting sessions/week
TeamBuildr App Integration: video exercise demos, automated load progression, and remote leaderboard tracking.
Weekly Asynchronous Video Form Reviews: Submit your key lift clips directly to Coach Sarah each week for personalized biomechanical feedback.
Monthly Virtual "Locker Room" Q&A: Live 45-minute group calls covering recovery, rugby mindset, and academic balancing.
Digital IceUp Mindset Manual: Downloadable and printable athlete workbook to guide daily habit tracking and match preparation.
Frequently Asked Questions
Q: Will lifting heavy make my daughter bulky or slow down her field speed?
A: No. Female physiology requires intentional compound loading to build dense, functional muscle. Lean muscle serves as genuine shock-absorption armor against collisions while developing explosive 0–10m acceleration.
Q: My daughter plays multiple sports and has a heavy school workload. Will this burn her out?
A: Preventing burnout is one of our primary founding pillars. The program uses periodized load management, active recovery protocols, and The IceUp Mindset Manual to help athletes balance school and training rather than adding mindless fatigue.
Q: Can out-of-town athletes or entire school squads join?
A: Yes! Our 12-Week Remote Academy delivers the exact same periodized programming via TeamBuildr, complete with video coaching, form reviews, and community leaderboard access. We also offer whole-team school licensing packages.
Q: What equipment does a remote athlete need?
A: The TeamBuildr programming includes modular options whether your athlete trains in a high school varsity gym, a commercial fitness center, or with basic dumbbells and bands at home.
In-House spots are strictly limited to 12 athletes per cohort. Remote onboarding opens November 1st.
