[SmileyEH]

Jammy,

Jesus you are 6 4' and play prop?!?!?! Your pack must be monstrous.

As for lifting all I can recommend is maybe some sort of olympic type lifting (power cleans), which would help your explosiveness and sprinting ability. Other than that crossfit workouts would be killer too. From personal experience rugby was a fitness disaster for me because I was too sore half the week to do anything.

Also, because you dont have a squat rack try out complexes: ie; power clean the bar, then do 3 front squats, then 2 push jerks. Or some combination thereof like power snatches then over head squats etc. etc. Lots of options.