Hey, i got this rugby program from one of my friends who is playing professional rugby in Europe, i asked for a favor, he gave me this program along with a sweet manual throught mail. the program layout is like this:
(now, i need to know if i need one more rest day because i have a feeling it could be overtraining, but he said this program is the ****, because it gets u fit, stronger, faster and powerful and thus a better rugby player.
(sorry for the long post)

MONDAY:

Morning: Core Stabilization Sesson 1/2

Abs Hollow/Brace: 3x5x5secs
Bent Knee to Sky: 3x1x15secs (each leg equals one rep)
Deep Neck: 3x5x5secs
Arm and Leg Raise:3x5x5secs
Single Leg Bridge: 3x5x5 secs

Mid Afternoon: Strenght Program Session 1/2 \
LOWER BODY
Squat: 3x10
Hamstring Pendulum: 3x10
Front Squat:3x10
Leg Press:3x10
Romanian Deadlift:3x10
Swiss Ball crunch 3xto failure

Cross-training: intverals of 4-3-2-1-2-3-4 (in mins) 1 min rest between intervals

TUESDAY

Morning:Pattern Strength 1/2 (done with body weight and rugby ball)

Squat and Squeeze: 2x5x5secs
Lunge and dummy pass with rugby ball: 4x10 (5 per leg in a set)
Swiss Ball Trunk rotation: 3x10 (5 each sides in a set)
Push up and pull: 3x6
Muil Directional Lunges: 3x6
Lateral Wall squat with swiss ball: 3x8

Afternoon or Midday:Fuel Mix Session 1/2 (fuel mix is fitness training, aerobic, etc, it is done on Rugby Pitch or track)

Speed and aglity workout
Three min Intervals 1x4x3mins (2 min rest between reps)
Stretching

WEDENSDAY

Morning:Core Stabilization session 2/2

Leg Raise and Support: 3x10
Rotating Ramp: 3x3 (each postion)
Prone Extenstion: 3x15
medience Ball pass to wall: 3x6

Afternoon or Evening:Strenght Session 2/2

UPPER BODY
Bench Press:3x10
Shoulder Press: 3x10
Laterial Raises: 3x10
T-Bar Raise:3x10
Bicep Curls:3x10 superset with:
Tricep extenstion: 3x10
Push ups:3x10

Stretching for upperbody

THURSDAY:Core Stabilization session 2/2

Reach and Touch down: 3x10
Supine Maul up: 3x10
Single Leg Squat and dummy pass: 3x10
Neck Stabilizer: 3x3x10secs
Multi-chop with rugby ball: 3x5 (each side)

FUEL MIX session 2/2
Speed and Aglity
Figure Eight intervals:1x6x1min rest per rep

FRIDAY:Plyometrics

Power Pull:3x4
Hang Snatch:3x4
Turn Over Ball Squat and pull:3x4
Power Clean: 3x4
Step and Hand off: 3x4

Swimming recovery session

SATURDAY:REST

SUNDAY: REST