I play rugby for my club my position is tight head prop and at the moment im trying to get fit and stronger because i want to play for Cardiff schools. im already very strong for my age and im a big build and got broad shoulders but im not fat and i weigh 11 and a half stone. at the moment i play rugby 3 to 4 times a week. please could you tell me how to get stronger at home as I have no access to free weights till after the holidays and how to become more fit and have the right nutrition.I play rugby for my club my position is tight head prop and at the moment im trying to get fit and stronger because i want to play for Cardiff schools. im already very strong for my age and im a big build and got broad shoulders but im not fat and i weigh 11 and a half stone. at the moment i play rugby 3 to 4 times a week. please could you tell me how to get stronger at home as I have no access to free weights till after the holidays and how to become more fit and have the right nutrition.

Dont do weights at 14 man you will ruin your muscle's but you can eat properly have a proper diet and make sure and keep fit for the holidays by doing simple warm up drills like push-ups , sit-ups etc...

At 14 you DO NOT want to be doing weights - simple as that. In terms of getting stronger, I guess diet is very important, and make sure you keep your cardio up (go for runs) and it will show on the Rugby field if you're able to get around better than the others who are fighting for the same position as you.

As you grow up you'll get stronger, but keep eating loads of meat that stuff is helpful, lots of pasta before a game that gives you energy, but get a balanced diet. And also don't start weights to young because you could damage your muscles then they will not be able to grow properly. Hope that helps bud!!