First of all, hello to all the S&Pers who remember me from when I was an annoying prick a solid year or more ago. As you may or may not know, I'm playing rugby pretty competitively, and want to advance up the ranks. What this means is becoming an obscenely good athlete virtually overnight - or, in the offseason lasting from mid-late September to early February. My current stats: Height: 189cm / 6'2.5" Weight: Approx 94kg / 207lb single digit bf% Squat: I would hazard a guess that it's around 170kg // 373lb Deadlift: Again guessing it's 210kg // 462lb Bench: Guessing 125kg // 275lb. I have long arms and am skinny, fuck you. Beep test: Guessing around 12-13. In rugby matches my fitness is fine for running around but it's tackling/rucking/mauling that wears me down. 40m sprint: Around 5.5 seconds I think, hand-timed... Goals: Weight (primary goal): 105kg // 231lb Squat/DL/Bench: Don't care, will go up with a gain in muscular bodyweight and is completely irrelevant to my sport Beep test: Would be nice to have it at about 10.5 by the start of preseason. 40m sprint: 5.0 would have me absolutely over the moon So... how am I going to do this? I'll need to maintain some very slight base level of fitness but the main thing will be weight gain and sprinting. Any tips on how I might design a programme? I know how to eat (gained 33 lean pounds from feb-may last year), and I have a reasonable work tolerance, but I find that if I try to sprint without being well-recovered (ie the day after heavy squatting or DLing) I pick up little niggles with hip flexors and knees and things like that. Would love to hear peoples' thoughts.