Fitness program geared towards muscle growth and athletic performance?

Depends on what position you play, I used to be forward utility, so I would switch off from playing flanker and prop from time to time, so my focus was mainly just having some decent overall leg strength for scrumming and rucking. Obviously if you're a back, you're more focused on speed and dexterity if you're a 9 or 10.

Olympic weight lifting.

>>40693208

for football/rugby its

olympic wl + powerlifting + some strongman movements and sprinting/jumping

its combination of it all, you need wl explosivness, strongman durability and powerlifter pecs strenght

literally shit like starting strenght or jim wendler programs that he wrote for football players

squat
bench
deadlift
power clean
jump
sprint
farmer walk
ohp
prowler

^ this is shit you want

>>40693256
You don't need pecs unless your a Samoan winger.
Just do cleans, presses(strict,push,jerk), squats, deadlifts, rows and jumps.
Most importantly you need to run a fuck tone.

>>40693423
I cant talk about football though

>>40693177
Well we're in 7s season so ideally speed and movement

>>40693256
>>40693423
appreciate it

5/3/1 variant or Bigger Stronger Faster if you can run it.

>>40693682

Chad Wesley Smith's Juggernaut Systems is really good for athletes in non strength sports; generally you'll want to stick with speed work right now though, as if you're currently in season, you want to be training high specificity which in your case would be drill work on the pitch. During the off season is when you wanna focus on that there gettin big n strong.

>>40693812

it also depends how much he trains and plays rugby, if not that much I wouldnt limit myself especially that his going to hit beginner gains if he didnt follow a real program before