im a rugby inside center?
hello everyone,im a 15 yr old rugby player. the rugby season is over and i live in the midle east (Qatar) where we are having temperatures up to 50 c on a very hot day, so as you can imagine, i wouldnt want to be running around outside. Last season i didnt play much due to a transport problem but next season im joining the club again. i have been told that im pretty good and that if i keep treaining that i could maybe make it somewhere with rugby one day. i was woundering if any1 knew how i could start building up my fitness and maybe build up my muscle tone, so that i can become a bit stronger and harder to tackle. my facilities are limited, but i do have a mini gym near by, the gym consists of a decliner bench, a flat weight bench, a “Body Solid” workout station, a treadmil, a training bike, dumbells there might be more equipment but i cant remember the names right now. can any1 help?
run on the treadmill, for long distances, like 5 km
try increasing the speed every 10 runs, you don’t need to run 20 km to be fit, just do 5km fast and its jsut as good. u won’t even be running more than 5 km in a match anyways.
for strenght,dumbbells and the benches are all you’ll need. theres tons of exercises to mention, i suggest however you focus on explosive lifts, like explosive dumbbell curls, shoulder press, triangle pushups, bench press if you can handle it, rows, one handed cheat rows.
then you can also do lateral raises for your shoulders, shrugs for your traps, do weighted crunches and deadlifts for your core
squats squats and squats for your legs
remember technique is much more important then the weight you lift
and please check online on how to do all the exercises correctly, you’ll regret it for a very very long time if you do it wrong and slip disc or something in your back.
remember start small, and increase slowly. if its too easy then just increase more often, but always increase slowly. and don’t overdo the weights, i started lifting when i was 15 too, haven’t gotten any taller since 
now my little bros taller than me. i don’t know if its the weights that caused it, but hey, just telling you.
oh and who cares about muscle tone? jsut work on explosive strength and overall strength. more mass = more momentum
but remember to do sprints once in a while, don’t know where you could, maybe an indoor field or somehting. or just brave the desert heat.
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