Gym programme/routine help

[jordan282]

Basically i need to be faster, stronger, more powerful and be running at several different paces over the space of 80 minutes.
I am a rugby player and play 2nd row/flanker. I'm pretty fit as the season has just started but i am definitely lacking in some departments of the game.

At the moment

Monday
4-5pm Blood,sweat and tyres (circuit training but ridiculously hard)

Tuesday
7-9 rugby training (varies from fitness, skills, contact)

Wednesday
none

Thursday
7-9 rugby training (varies from fitness, skills, contact)

Friday
none

Saturday
match day KO 2.30

Sunday
none

So i was thinking of a gym session Wednesday and Friday. Resting on Sunday with a bike ride or gentle run/swim. Would anybody be able to design a full body work out that can be done over the space of 2 days. I'm thinking mainly - squats, dead lifts, clean and press, dips, etc but not a massive gym enthusiast because i get bored. My local leisure centre doesn't include many classes and there circuit training clashes with rugby. So i was thinking of my own circuit in the gym. Any help would be very much appreciated.

Thanks

 

[Morba]

You want to be doing plyometrics and explosive exercises really.
Can your club not provide something specific? Do they have a deal with local gym?

 

[jordan282]

My local gym is the leisure centre. its cheap but hasn't great facilities. only £25 a month off peak though. I know what to do ish just wanted something new to keep it fresh. i do the same boring stuff

 

[Matt2889]

To be fair, a few days rest is vital. Maybe try doing some hill sprints on a Wednesday evening? I play rugby league and they helped me for my explosive power.

Quick Q, union or league?

 

[jordan282]

union

 

['Wes]

Supersets and high intensity cardio.