am a fourteen year old, 5'8, 64kg rugby player, normally playing at flanker. Could you please formulate a bodyweight only exercise plan for me? I would like to build core and arm strength, as well as good leg strength (for the coveted leg drive...). I can run two miles in 16 minutes and my endurance is good, but I realise that I could benefit from extra speed. I know how to do most bodyweight exercises and would mostly like help with number of reps and sets etc, as well as increasing reps. Thank you in advance for all answers.am a fourteen year old, 5'8, 64kg rugby player, normally playing at flanker. Could you please formulate a bodyweight only exercise plan for me? I would like to build core and arm strength, as well as good leg strength (for the coveted leg drive...). I can run two miles in 16 minutes and my endurance is good, but I realise that I could benefit from extra speed. I know how to do most bodyweight exercises and would mostly like help with number of reps and sets etc, as well as increasing reps. Thank you in advance for all answers.

Nope, definitely can't help you with that.

Look up ,( rugby IQ) or rugbyIQ.com youll get everything you need.but for a guy who has been through this,dude your 14.what you need now is skills more than weight.then when you reach 16 thats when you start going by weight trainning program.if your speed is good then your work rate is high.advice look up spefic scrum rucking plays tackling.it will make you a better flanker and play safe

Try insanity, it is a great hard core workout program.