Training for a back rower

[Pieter Steph du Teague]

Anyone got a good training regime for a back rower? I mostly play 8, but also play 6 quite frequently. I'm looking to get faster and fitter as well as more powerful. What are the best options?

 

[McTallshort]

https://www.amazon.co.uk/Rugby-Real...qid=1456021001&sr=8-69&keywords=rugby+fitness