im in need of some help. im 18 and i was playing for the local u21 side now that my school season is done and ive broken my hand prtty ugly had to get a plate and pins put in. im currently 1.82m tall and weigh 115kgs, last checked around 23% body fat. ive been contracted for the sharks rugby academy next year and i really need to work. so can anyone help me with a gym and running / speed program for the next 2 months, p.s. i can only gym legs and core really because of the hand and this could be a good oppurtunity to get into better condition.