The Program

Built Around
Your Front Row.

Month-to-month, 3 months, 6 months, or fully custom. You and Cebo decide what fits your season, your level and your goals — on the discovery call.

Choose Your Path

Four Ways To Train.

Pricing is shared on the discovery call. No tiers to lock you in — you can move up or down as your season changes.

Month-to-Month

The Tune-Up

1 Month

Plug into Cebo's eye on a rolling monthly basis. Perfect for in-season fixes or testing the program before committing.

  • Weekly 1-on-1 video coaching call
  • Film breakdown of your latest match
  • Position-specific drill prescription
  • WhatsApp access between sessions
  • Cancel or pause any time
Discuss On The Call
Most Popular

The Rebuild

3 Months

Long enough to truly rewire your scrum, set piece and engine. Most front rowers feel locked in by month two.

  • Everything in Month-to-Month
  • Full 12-week structured roadmap
  • Custom S&C programming
  • Pre & mid-program assessment
  • Selection / promotion-focused targets
Discuss On The Call
Pro Pathway

The Mastery

6 Months

A full season of pro-level coaching. Built for players chasing trials, 1st-team minutes, or a step up to the next level.

  • Everything in 3-Month
  • Full season periodisation
  • Game-by-game film reviews
  • Quarterly deep-dive performance reports
  • Direct line to Cebo all season
Discuss On The Call
Built for You

Custom Program

Bespoke

Doing a pre-season camp? Coming back from injury? Heading into trials? Cebo builds a custom block of work around your exact window.

  • Fully tailored timeline & focus
  • Position, level and goal specific
  • Optional team / pack add-on
  • Travel-friendly delivery
  • Discussed and shaped on the call
Discuss On The Call

Inside The Program

Month By Month.

A rough idea of what gets covered as you stack the months. Your exact roadmap is built around your audit in month one.

01Month

Audit & Foundations

Send Cebo your last 2-3 games. He breaks down your scrum, lineout and open-play role frame by frame, sets your targets and rewires the non-negotiables: hip height, spine line, bind tightness, foot pressure.

  • Full film audit of your front-row game
  • Personal goal map (1, 3 or 6 months)
  • Body position & bind reset
  • Baseline S&C profile
02Month

Power, Hit & Set Piece

Now we attack the big rocks. Pre-engagement, the hit, the squeeze, the channel — plus lineout lifting mechanics, throwing accuracy or maul shape depending on your number.

  • Position-specific scrum power work
  • The hit: square, low, explosive
  • Lineout & maul mechanics
  • Conditioning blocks built into your week
03Month

Game Integration

Live application. Carrying lines, breakdown work, defensive reads, and 80-minute conditioning. We watch your most recent matches together and lock in what's stuck.

  • Open-play role sharpening
  • Match-by-match film reviews
  • Game-day mindset & comms
  • Selection-focused performance KPIs
04+Month

Mastery & Next Level

For players on 6-month or custom plans. We periodise around your season, push for trials, captaincy, promotion or pro pathways — and keep the technical work evolving.

  • Season-long periodisation
  • Trial / promotion campaigns
  • Leadership & pack comms
  • Long-term front-row identity

On a custom plan? Cebo reshapes this map around your window — be it a 4-week pre-season block, a return-from-injury phase or a trial campaign.

Front row prop training on a scrum machine

What's Included

Everything you need. Nothing you don't.

  • Weekly 1-on-1 video coaching call with Cebo
  • Personal film breakdown of your matches
  • Position-specific scrum drills (LH / H / TH)
  • Custom strength & conditioning programming
  • WhatsApp access for in-week questions
  • Recordings of every session, yours forever
  • Monthly assessment & progress report
  • A clear roadmap for the months ahead

This is for you if

  • You play 1, 2 or 3 — at any level
  • You're hungry to start, hold a place, or step up
  • You'll put in the work between calls

Probably not for you if

  • You want a generic 'rugby fitness' program
  • You only want quick fixes, not a system
  • You won't film your sessions or be coached on detail

FAQ

Straight Answers.

Pick your plan on the call

Month-to-month, 3, 6 or custom — let's build it.

Book a free discovery call. Cebo will help you choose the plan that fits your season, your goals and your budget.

Book My Discovery Call
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