Read this, then start doing one of their programs if you want to build strenght.
You can do cardio on your off days and throw in some muscular endurance style work once a week to help you get in better shape. At least thats what I'd suggest.
Didn't your rugby coach have you doing compound lifts?
Also you should do running man. Best cardio you can get.
Last edited by TheNegation; 02-27-2009 at 06:38 PM.