Rugby workout timetable needed for 15 year old?

im 15 years old 6,2 and 176 pounds, i play a lock position and would like to improve my strength, agility, speed and fitness to improve my game, i used to previously play for my county and now play for a good club who win most things, i was wondering if anyone has any ideads for a workout for the 16 odd weeks i have for pre-season training, any ideas?