10/12/13 offseason help

Hi i am aproaching offseason soon and i am making the jump from colts to First grade next season, i was wondering if you could help with a full strength and conditioning plan for a full offseason mainly focusing on speed and power but also a bit of size and strength so i can cope with the more physical nature of senior rugby. Any help would be greatly appreciated cheers, just to add im 5 foot 10 and around 84kgs, i predominantly play 12/13 but also occasionally 10