reps/sets for strength

[Old Bull]

You fellas could at least ask the reasonable and obvious questions, like why he's got squats as such a low priority when he's trying to get strong for a sport

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[Optimass]

Clean lifting. take time now to master techique - it will pay you back ten fold as your rugby career progresses. E.g

Sunday:

Squat

Chins

Bench

Military Press

Wednesday:

Power Clean as one W/Out

..... at 15 years of age you have plenty of time to grow and develop > Simple 30 minute compound workouts, with an emphasis on technique and ROM will give you a good base. If you have regular training on the field you'll balance the strength training quite nicely. (plyometric/flexibility/agility etc)

[Jigga]

Ahhh to be 15... If only I could go back with the knowledge I have now... Like Optimass said - focus on technique and building a solid base initially and it will set you up well for the years of lifting ahead.