Now my 14 year old son is mad about rugby (the game not the place) and as it turns out is becoming quite reasonable at it too. He's been playing a year or so and is on his local team and plays at either tighthead or loosehead prop, one of the forwards and normally the stronger players on the team. Genetically he is quite naturally strong, more so than most of the other guys he comes up against . Well, as it turns out he has the opportunity to try out for one of our league teams academy..basically he gets the chance to try for a place in one of the top 12 teams in the country. I guess it would be like if (say) Dallas Cowboys has an under 14,15 or 16 section and the kids could progress through the age limits until possibly making it into the actual team and a contract rather than the draft system from colleges that's in place. The try outs are not until August and we're now into the rugby off season as of last Sunday for us. So, there's no rugby training sessions at his club for 3 months. He is booked on a course for 5 days in August but he does need to do some stuff in the off season to improve his conditioning and strength. However, whether you agree with it or not, free weights are generally very frowned on at his age over here, growth plates and stuff gets mentioned a fair bit. I/We've got access to my home gym with loads of weights,bars, bench, sandbags, bulgarian bags,treadmill,bikes,tyres and various other pieces. We need to work on rugby skills with him like stepping and throwing the ball and kicking which is easy enough as his school has their rugby/sports field nearby and they have said they are fine with him using it to workout on and I can drill with him there. Thoughts however on improving his conditioning and strength please? I have access to a prowler sled, hills nearby along with a huge flight of stairs. The position he plays will often jog around the pitch then have to utilise their strength to throw other players around or sprint for a short period when making breaks for yardage. I figure I need to cover with him: 1.Rugby skills 2.Strength improvements (resistance training of some form)/core stability 3.Stamina 4.Flexibility 5.Speed training, Now, I reckon he can do 3 or 4 sessions a week easily enough. Anyone have any thoughts please in case I've missed anything I need to cover? His diet will get tidied up a bit during the off season as well.