Lee, It is essential that as a lock forward you do some specific training to increase your core strength and agility. You should train every other day to start with except the day before a match when you will need to rest. Start with doing a little and then gradually increase the amount of exercise you do. I cannot plan a training programme for you here as there is not enough space but there is a lot of good information you can find for rugby specific training if you type in "Rugby Training" in Google. One site called "Netfit" has a specific Rugby section and the advice there seems sound. You should always ask the advice of a qualified gym trainer before you start working out, explain to them what you want to achieve and they will be able to help you plan a programme. Good luck Simon