I currently play rugby flanker and centre, so for these positions in the game i have to have very good level of strength speed stamina and explosiveness.
At the moment i weigh 80 kg which is fine but in future would like to weigh more. my current 1 rep maxs are deadlift: 172.5 beltless 115 kg bench 140 squat ass to grass. I have a really important tournament in end november start of november whcih their will be scouts their so i want to be in very good physical form to try and impress them.
My training atm consists of bench and squats on monday tuesday thursday and friday and deadlifts on wednesday and saturdays, with sets of 4x6 4x5 4x4 4x3 for the bench and squats and 4x4 4x3 deads i do 4x3 box jumps to prepare and medicine ball toss aswell and do conditioning but as finishers only for 20 minutes e.g rowing machine hard for 30 seconds rest 30 . this is a programme to only get started back into weight training and get my body back into it.
However i want to become more explosive, stronger maybe add some muscle and be in better condition for the upcoming tournament. For power i know i should do plyos and sprints. plyos after the warm up to activate the body and sprints as conditining. however i dont know which programme to use or follow i was thing Westside for skinny bastards as it involves strenght and dynamic work however i thought that this programme should be atleast a 12 week training programme. aswell with jim wendlers 5/3/1 for strength , i know i can put in power cleans and jumps and throws but i want to focus on all the aspects as much as possible and improve them to be better on the field physically.