Generally you want to be performing movements which utilize more than one muscle group (the more the better) rather than the "isolation" movements (things like bicep curls or tricep presses) favoured by bodybuilders. Critical exercises are power cleans, squats (front or back), deadlifts, bench presses, some combiniation of rowing and pulldown movements for the lats, high pulls for the traps, power presses and/or military presses for the shoulders, and woodchops and/or planks for core strength. Add in some leg curls for sprinting powers and towel walks for forearm strenght you got it more or less covered. If you don't know what some of these movments are google the term -- there are plenty of training videos online. The University of California (Berkeley) has posted a training schedule for their rugby players online. I've had some success with it after tweaking it to suit my own needs. See . It's a good place to start, but that said, any program should be modified to suit an individual's own needs. There's no such thing as a "one-size-fits-all" routine in strength training. Good luck
