Full body conditioning is vital in order to perform to the highest levels in Rugby. This means deadlifts, bench presses, and especially important to keep doing cardio for fitness. If you talk to your coach he will almost definitely be able to provide you with some good advice and routines.
I'm a new player playing prop in my early 30's. Yes, I'm 32. I do a combo of power clean and push press, then deadlift, bent over barbell rows, single leg straight leg deadlift, and front squat. I don't have access to a rack, so I workout only what I can pull or clean up to my shoulders. Do this. Your abdominals will thank you. I also supplement with plyometric pushups (pushup/pressups forcefully so your hands leave the ground, you can clap in between if necessary). Also do heavy sprinting if your team does not do them in training.
