Okay guys so I'm in a bad place, I'm coming back to rugby and I'm completely out of shape. My speed is Till there but for no where as long as I need it to be the games we play are around 40-60 minutes depending on 7's or 15's. I need a program to complete with carb back loading. Any running wok ad lifting work would be great. I am 6" 1 and about 200 lbs. I want to maintain a low body fat also, can anyone offer a running an training program?

If endurance and speed is the main concern, do HIIT. Could try the HIIT routines in this article, and might help.http://www.simplyshredded.com/crank-it-up-sprinting-towards-single-digit-body-fat-percentages-with-high-intensity-training.html

I'm a fellow rugger and reaching the twilight of my competitive career so I think I can offer some advice here. 5/3/1 is a good program for rugby imo but depending on your training needs/goals and available time it might need to be tweaked. What position do you play? Depending on the standard you're at, it seems like you could play anywhere from 7-15 with your size. If that's correct, your immediate concerns are metabolic conditioning and probably not strength so I would recommend sticking with a simple BBB protocol but drop the weights a little on your assistance and reduce the rest periods to less than 2 min. If you train with the team twice a week then try and get an extra metcon in after one of your other workouts. If you only train once/week, then get at least two metcons or a metcon and a HIIT session in. Two HIIT is another option if you feel you get sufficient work from it. Of course, if you're young, single, and have plenty of time for training then I suggest checking out the Tampa Krewe page -- they have a lot of great info on rugby fitness: http://krewerugby.com/training/Good luck with your training and playing!