Im no expert on the topic, however to increase my speed and power i incorporated Hang and Full cleans as well as Front squats and deadlifts. For speed and conditioning i would train before team training, doing multiple 400m and 800m on tuesdays and shorter distances (10-50m) on thursdays. I play fullback or 5/8 in union. as i said, im not an expert, so i would get as many opinions on the subject if i were you. cheers