for a comprehensive fitness plan... Brett Smiths Rugby Training Page....a club trainer in New Zealands perspective on rugby training...includes periodisation.. speed training...yearly calendar etc http://www.tmc.waikato.ac.nz/support/leisure/Rugby/index.html
Check out www.rugbylegends.com and navigate to their drills page for more fitness/defense drills as well as having a look at their video archive where they have all the super 12 coaches talking strategy as well as the defensive coach John Muggleton on what he has tried to achieve with the Australian team re defense styles etc