Hi everyone, Im making this to simply keep track of my progress and also if anyone could suggest any changes I should make to improve my plan. I play county level rugby for U17 in England and also play for a club side. Im very inexperienced and would really appreciate any diet advise or training advise thanks heres my plan of action:

Monday
5 min low intensity warm-up (e.g. jogging, cycling, bodyweight calisthenics circuit etc.) + dynamic stretching
1-3 circuits with 10-30 seconds rest between exercises
Burpees x 30 seconds
Mountain Climbers x 30 seconds
Skipping Rope OR Jumping Jacks x 30 seconds
Split Shuffle x 30 seconds

Tuesday
Agility session – Ladder and cone drills.
Rugby training

Wednesday
Am
Ply metrics – Ankle hops 3set X 30reps, High jump (touch wall) 3sets X 8reps, High to low jumps 3sets 8reps, Side to side jumps 3sets X 20reps

Pm
Squat: 5/3/1 set rep protocol
Bench: 5/3/1 set rep protocol
Dips: 3 sets till almost failure
Chins: 3 sets to failure

Thursday
Interval training – 15minutes steady pace, 60seconds sprinting then 60 seconds walking (repeat 5 times)
Boxing session – Boxing and skipping

Friday
Deadlift 5/3/1 set rep protocol
Push Press: 5/3/1 Set rep protocol
Glute-Ham Raise 3 sets till almost failure
Core: 3 sets till almost failure.

Saturday
Rest

Sunday
Game