We develop functional strength and speed.
The RDC Training System is not about how much you bench, clean, deadlift, or squat—it’s about developing functional strength and speed.
Through smart progressions that focus on high quality movement, our athletes build balance and coordination throughout the body that transfers directly to improved performance on the field and court.
Our 5 Pillar Training Model
Multi-Joint 3D Movements
Multi-joint, three-dimensional movement is important because it develops the stabilizer muscles and improves strength, stability, and coordination. Multi-joint movements recruit and activate more muscle fibers, which provide structural support and stability needed to produce more muscular force and power. Injury reduction and building resilience and durability in the body are big reasons why athletes strength train. This is why RDC Training uses movements that allow three-dimensional movement over machine based strength exercises.
Unbalanced Programming
We will have an unbalanced approach with upper body pulling and pushing exercises, as well as lower body pulling and pushing exercises. Most athletes have underdeveloped hamstrings, glutes, low back, and upper back. We address this with our programming and our resilience categories. We want to do our best to protect athletes from shoulder, hip, and knee injuries. Our programming focuses on more volume in those areas and building resilience and durability throughout the body.
High-Quality Movement
How an athlete develops is closely related to how they train. How they train is a reflection of the quality and intent of every single repetition. There needs to be an intense focus on the quality of every rep and movement an athlete performs. Never put athletes in danger by letting them perform sloppy reps with weight that doesn’t allow good technique. No detail is too small. Coach every rep.
Progressive Individualized Training Plan
Athletes need goals for every single training session. Each athlete will have their own training card. Every single session of an athlete’s entire career will be tracked and monitored. This helps with accountability, recovery, and buy-in—and is the key to long term athletic development. Whiteboard workouts or telling athletes to go lift is not how you maximize an athlete’s potential and is a waste of time.
Mastery of the Basics
We believe in consistent training and mastering the basics over and over. Repetition of the basics is the key to development. The basics is what makes athletes better. The basics may not be the new, cool, and fancy stuff. There are hundreds of different exercises and drills out there. RDC Training picks the absolute best exercises, drills, and micro progressions to give athletes the highest return in a progressive manner and to make sure they master each movement. We do not waste athletes’ time by performing non-essential exercises and movements.
Improve performance, reduce the chance of injury.
We believe that the best way to improve performance is also the best way to reduce injury.
Our orthopedically-sound program supports strength, power, speed development, durability, and mobility. Our approach to training builds balance and coordination throughout the body and leaves the athlete less prone to injury.
Athlete Health and Safety First
It’s not about a bench, clean, or squat number—it’s about developing functional strength and speed that transfers to the field or court.
RDC will never chase strength numbers that put an athlete’s body at risk.
The compound effect of orthopedically sound programming, smart progressions, consistent coaching, and accountability readies your team and athletes for success.
Jeff Jones
Athletic Performance Coach and RDC FounderStandards of Performance
Leadership and accountability by coaches to implement these standards is an important aspect of RDC Training that sets our program apart.
Practice Great Technique
Have Fun
RDC Effort
Build Confidence & Belief in Self and Teammates
Win the Recovery Battle
Coach Jones’s training system will give your school’s athletes the competitive edge.
