Don't worry about bench press so much. Honestly, your to young to be worried about packing on weight just yet, give it a few more seasons.But if you want to start conditioning for rugby focus on squats and dead lifts, as well as core training. This will make you a stronger more explosive player. No matter if you are a forward or a back, squats,dead lifts and core training will make you a stronger player. Also, incorporate sprints into an interval routine. This will help with your cardio and endurance, which in my opinion is probably most important. But best bet for you, study the game and work on your techniques and form, that is where the real skill lies. Make proper form your second nature and you will be successful.
Don't worry about how much you lift matey. A rule of thumb I've been following is, if someone was to ask me "How much do you bench" I'd say "Enough for me to improve". Don't slap 100Kgs on a bar and try and rep it. Try and lift the amount of weight that you can cope with but also find difficult. What I mean is, for example, if I was doing reps of 10 2 sets I'd put on enough for me to rep 6-7 times on my own but the the final 3-4 reps my chest will begin to fatigue and become challenged more. This will inhibit better muscle growth. Lift whats right for you bud. Try keeping your ego out of your training, you'll improve more, J
when you've stopped growing then you should start. Weightlifting stuns your growth. But a guy your size should do 200LB or more.
