intermediate bass player needs to beef up on hard rock technique fast?

[Nick]

i have played bass for a few years and haven't really been focused on a particular style until now. i want to get much better at hard rock in the modern style. technically speaking i can play most styles pretty well and i read tabs and cannot read music. i have played pretty much everything from blues to funk to metal. as i said, haven't really focused my time and efforts into one area. basically im looking to learn which scales, progressions and other free resources i should be utilizing to help tune my playing. also need help in writing lyrics. thank you