Rugby Workout

[getaway]

Can someone guide me or make me a routine and diet plan for playing rugby? I want to gain 20lb of muscle by april. I don't care if a bit of fat comes along too, as long as it doesnt form into a massive belly. I'm currenly 165 and would like to bulk to 185. I am 5'9. Any help would be appreciated.

[hurdle]

basic strength combined with explosive power

also some sport specific movements. those guys like to do sprints dragging a car tyre tied around their waist.

have you heard of Coach Ian King? check out some of his stuff, he worked with a lot of rugby teams.

[bodyshop20]

Eat all that dont move within reason, high fat crap etc.
Try high prot low carb with mod fats as a start.
As a rugby player you need power moves as training.
Try squatts, deadlifts and all compound heavy lifts with fast moves like far tack running.
Far tack is running a street with many lamp posts.
You sprint from 1 to thr other then trot to other then sprint to next etc etc.

[Blaze]

I highly reccomend more power than that too. Those lifts are good.
But I'm talking power cleans, snatches. One handed DB snatches. Kettlebell work. Jump squats.

Plyometrics up the ying yang along with resistance power sprints....this all depends on availability of equipment. If you want I can get you a periodized rugby plan thats pretty solid. i considered doing a reconstructed version of it, but changed my mind at the time