Halfback weights sessions

[jontywood]

Hi there,

I am a halfback and I am 178cm tall and 84kgs. Ideally I would like to be about 81kgs and abit leaner than I am now.
I would say my major work ons are speed and flexibility.
Is there any good workouts anybody can do to get me fitter, I had a knee reconstruction in december last year and I used to get around 19.3 on yoyo now i am just getting a 18. perhaps just some running sessions where I can work on my speed and conditioning..
Also I am doing weights around 3 times a week is there any suggestions of weights programmes I can do to get as strong as possible and not put on to much size.
Thanks Jonty

[Luke93]

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

[Author]

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