Forwards
Complete
Off-Season.
The full off-season stack for rugby forwards. Position-specific strength plus complete energy systems development. Enter pre-season bigger, stronger, and with the engine to back it up.
One-time purchase. Instant download. Lifetime access.
Strength
Forwards.
ESD
Program.
What's included
Two complete programs.
One off-season plan.
Both programs are built to work as a unit. Strength on your gym days, conditioning on your rest days. The full off-season stack for a serious forward.
Off-Season Strength
Forwards.
Position-specific strength for forwards. Muscle, maximum strength, explosive power, contact resilience, and repeated effort capacity. Two 4-week blocks: Foundation, then Strength.
Off-Season Energy Systems
Development.
Complete conditioning for team and field athletes. Aerobic base, repeat-sprint capacity, lactate threshold. Every session written twice: on-field option and off-feet machine option.
Why both matter
Strength builds the body.
ESD builds the engine.
Neither one on its own gives you the full picture. Bought together, they cover every physical demand a forward faces in a season.
The body.
Muscle. Force. Contact.
Building bigger, stronger, and more collision-resilient. This is the block that puts size on you, teaches your body to produce maximum force, and toughens the tendons and joints that get pounded in contact.
The engine.
Air. Recovery. Repeat.
Building the engine that lets you keep expressing that strength in the 60th, 70th, 80th minute. Aerobic base first, then anaerobic capacity, then the ability to repeat high-intensity efforts without gassing.
How it fits together
Seven days. Seven sessions.
Real rest built in.
Four strength sessions plus three conditioning sessions, arranged so no muscle group gets hit twice in a row and you get genuine recovery time between hard efforts.
Just one example. Sessions can shift to fit your week. The key principle: strength and ESD can pair on the same day (strength AM, ESD PM works well), or split across separate days for more recovery.
Why the bundle
Better together.
And better priced.
Designed to complement
Both programs are built by the same team, calibrated to work together without overloading recovery or clashing on volume.
Real discount, not marketing
The bundle saves you $19.00 versus buying them separately. Not a padded RRP with a fake discount, a genuine saving.
The full off-season, one purchase
No decision fatigue. No wondering which to buy first. Everything you need to arrive at pre-season stronger, fitter, and better prepared.
Instant delivery, lifetime access
Both PDFs and both Excel trackers delivered to your inbox the moment you purchase. Yours to keep, use, and re-run every off-season.
Common
questions.
Everything you need to know before you start.
Four files, delivered to your email instantly. Two PDF program guides (the Forwards Strength program and the ESD program), plus two Excel spreadsheets for tracking. That's 65+ pages of programming, both weight tracking and conditioning tracking, and full alternate exercise libraries.
Yes, and that's exactly how they're designed to be used. The strength program is 4 sessions a week, the ESD program is 3 sessions a week. Together that's 7 sessions across 7 days, but with careful sequencing you'll still get proper recovery. The bundle page shows a suggested weekly schedule that keeps hard days spaced appropriately.
The ESD program starts with a 4-week Foundation block that's aerobic-dominant and controlled in intensity. It's designed to build a base regardless of your current conditioning level. Block 2 gets harder, but by that point your engine is already growing.
You can buy the Off-Season Strength for Forwards on its own at $49.00. The bundle just gets you the ESD program as well for less than buying it separately later.
Yes. Every session in the ESD program is written twice: an on-field version and an off-feet machine version. The full program can be completed on any cardio machine (bike, rower, ski erg, treadmill, assault bike). Your choice, session by session.
The bundle price is our standard pricing for these two programs bought together. It reflects the reality that most serious forwards need both, not just one, and pricing them together as a stack makes more sense than pretending they're independent products.
As these are digital products delivered instantly, we're unable to offer refunds once the files have been downloaded. If you have any issues accessing your files, contact us at reception@4dhp.com and we'll sort it out.
The full off-season.
One purchase.
Position-specific strength plus complete conditioning, bought together at a genuine discount to buying them apart.