Hi everybody. I'd like to apoligize for the length of this post and also thank anybody that responds in advance. I'm a collegiate rugby player looking for some training advice for the summer. My main goals are to increase stength and speed while adding some bodyweight at the same time if possible. I do need to maintain a fairly high level of cardiovascular conditioning so whatever program I'm on is going to have to include some running. Olympic lifts are out (don't know how to do them and don't have access to a decent instructor or facilities to perform them in). I'm thinking of combining a westside style of training and just adding some running in. Here's what I was thinking:
Monday: Speed bench and assistance work followed by 30 minutes of running to build endurance.
Tuesday: Speed squats and assitance followed by a sprint workout.
Thursday: ME Bench and assitance
Friday: ME squat/dl and assitance followed by stair workout.
Saturday: 30 minutes running to build endurance.
I was thinking of doing split days when I run and lift in the same day, but I'm not sure I can do it with the job I'm going to be working (full time at a law firm). If anybody has suggestions I would greatly appreciate the feedback. Sorry again for the length of the post.
-oh, almost forgot I'm 22, 215# and about 12-13% bf.