Rugby Training Tips for Under 19s: Strength, Speed & Fitness

Question
I'm 16 and play schools rugby at under 19's level in Leinster (Ireland). I'm 83 kg and just under 6 foot. The level of schools rugby is very competitive and physical here as Leinster has the greatest number of players and a lot of schools take it very seriously (full time coaches, new gyms etc.). I was just wondering could you give me any tips as to developing my game in strength, acceleration, top speed and overall fitness and muscle endurance. at the moment I take a whey protein (syntha-6) and go to the gym about 4 days a week doing basic weights (squats, chest press, deadlifts etc.).
Your expertise would be appreciated.

Answer
Hi Cian,

I actually have no "expertise" in what you have asked for (I put that in my bio) I suggest approaching a good gym or a very well qualified or recommended trainer to go over your diet, current levels of fitness, strength, power etc and set realisitic goals for your particular body type and age.