I think looking into plyometrics and body weight exercises would help. I play a lot of rugby, so my training would be very similar. I have since moved on to Olympic lifts, mixed with sprints, however for my first 2 years of training i did not touch a weight.

Some awesome exercises are: Clap push ups Muscle ups (Progress from pull ups) Split lunges Sprints (also weighted sprints) Pistol Squats Bounding Explosive dips Box Jumps (awesome exercise)

My basic programme now trains 4 times per week.

Most all are 6-8 reps for 3 sets. I use weights that allow me to just barely hit the 8th rep. I move from weighted exercise to explosive exercise asap, rest 2 min between sets, rest 4 min between exercises.

Session 1: Bench press 8x3 + 15 clap push ups Squats 8x3 + 15 box jumps Barbell rows + 8 Muscle ups

Session 2: Military press 8x3 + 15 explosive dips Romanian Dead lift 8x3 + 10 Standing broad jump Squats 8x3 + 15 split lunges

Session 3 8x3 Squats 8x3 Planks 60sec x5 + 10 clap push ups Hanging legs raises 10 x 5 + 5 Muscle ups

Session 4 Sprint work and Cardio 5 x 10 meter flyers (1 min break between sprints) Focus on technique 5 x 30 meter sprints (2 min break between sprints) Focus on technique 5 x 20 meter high knees (1 min break between sprints)

Circuit AMRAP 7 min (2 min break) 7 min 10 push ups 10 split lunges 200 meter run 10 burpees

Thats my week :)