Scrum Half - Weights etc

Question
Hi Nick I currantly play on a scolarship for my University 1st XV as a scrum half, and have also represented my town and district, and have had various trials for my home nation(wales), my question to you is what type of weight should i be looking to lift in the gym, and what type of exercises should I be looking to complete, I am 5ft 7in(20 years of age)and weigh around 12st 6lbs and 13st depending on the time of the season
kind regards
Mikey Harvey

Answer
Hey Mikey, did you read my bio thoroughly? Not to be rude mate I just want to make sure. I don't give personal weight / fitness training advice other than to go to a professional trainer. At your local gym(s) look for a trainer, interview a few of them like you would hire someone - after all they work for you. Look for a seasoned pro with contact sport experience. Avoid rookie new hires from big gyms that follow a rote plan, look for a trainer who will asses your current strengths, weaknesses, maximums and minimums before creating a customized plan tailored to your personal needs, body type, age and goals.

At 20 you have basically stopped growing with regards to bones / height so hitting heavier weights is ok in the off season. Look to study up a little yourself on weight and endurance training - don't go into a training regime with zero knowledge. Read modern books and magazines.  

You are on the small side for a modern pro srum half but look at George Gregan he does ok (even for an Aussie) so don't worry about weight too much your focus is speed, endurance, co-ordination and strength. You're a smaller player so unlike a prop who will greatly benefit from 2 stone in muscle you really need to focus on having a body that can handle being clobbered by a sneaky flanker or ugly forward. This may not necessarily manifest in more weight but simply strengthening what you already have.

Don't worry about weight from 21 onwards the typical male has no problem gaining a couple of pounds a year - there are not too many skinny 30 year olds and if you compare a veteran pro player who is 26 (peak age) to how big he was when he was 20 you will see a big difference - size, strength, skill, endurance and maturity.

That is why a lot of props peak in their late 20's / early 30's.

I hope this was helpful.