Try strength exercises that don't involve weights,eg: - Different types of Push-ups - Pull-ups - Dips - Lunges - Crunches - Sit-ups Also,consult your coach,chances are that he'll also be able to assist you in this regard. Good luck

Im a forward, I life the heaviest weights that i can do 4 sets of ten reps. For biceps, triceps, quads, calves, core, chest lats. As a back, more cardio.