Football Offseason/Inseason Workout

Im A Starting Nose tackle/Offensive guard for my football team(Canadian Football) 6'0 255  about to go into my last year i have till about the last week of august for my offseason(btw love football a hell of a lot more then hockey, i actually hate hockey i wish i was in the states as the weight room and football is pushed all together) ive never had a solid and steady workout i always used to do random stuff but i really want to do a solid workout from here till the end of highschool i guess so i can go further

My stats or numbers are as follows though i think low for someone my size

(ALL ONE REP MAX)

Bench-315-325
Squat-375-400 or so(havent tryed max in a while)
and i really havent tryed other lifts at max

im just not sure what a good workout for me may be also if u happen to post something here please include running i really need to work on speed etc thanks for any tips and workouts that may follow

Check out www.bodybuilding.com and go to the sports - football section. There are so many great articles I can't even begin to spit out all that info.

5'6" 125/ Bench: 115 / Front squat: 90 / Deadlift: 205 / Pullups: 10

Alright thanks ill check it out but still in the mean time thanks for future posts

ORIGINAL: Marauder63
Bench-315-325
Squat-375-400

whatever youre doing keep doing it, those numbers are good even (yea yea i know theyre maxes) but that means you can probably bench atleast 260 and squat atleast 325 and for high school football thats pretty damn good.

[img]http://www.mustangmods.com/ims/u/3280/7771/173245.jpg[/img]

Paramedic & Firefighter in Washington D.C. since 05'

well i can squat 315 like 8-9 times  my 225 rep count at my best was like 12 185 was and will probably be in the high 20's or about 30 at this point if i wait to try it but id still like to do  get somewhat of a program as good as my numbers could be what if their better by using a program my last leg day i did like 8 sets on the leg press well that was on the way up i put 3 on each side to warm up then 4, 5 ,6 (twice) then 5 4 and so on then... one legged squats etc i feel like ive gotten a tad weaker upper body but the thing is it doesnt seem like it so maybe i need to rest more 
 
im still looking for more of a running program to
 
ps: im trying to get pics on here but its not working

[IMG]http://i88.photobucket.com/albums/k189/Marauder43/Picture6.jpg[IMG]

hey bro, thats awesome about your 225 keep pushing it hard, I dont really know that much about the weight lifting part as i do mostly bodybuilding stuff my self, but for football its basically getting your 0-10 yard speed fast, and there are plenty of ways to do that. firstly id recogmend that you go to a track with a friend and bring a stop watch. (that way you can monitor your speeds). first run a 10 yard dash, a 20 and a 40 yard, then a 100, 200 and 400 ( theres no need to go any farther as you play NT, you could even cut the 400 if you wanted) next take the speed your ran in the 40 yard dash and attempt to run that speed every time, thats what the stop watch is for, remeber to use good running form, there are alot of good articles on the internet. basically what you are attempting is to run your fastest time then take the amount of time as a break and run it again, example, say you run the 40, in 5.7 seconds, then take a 5.7 break and run it again repeat like 5,6 times and then take a 2 minute break and run the 100 in the same fashion, then repeat for the 200 and 400 if you think you think its nessesary. well thats just an example of a speed work out, try it I really hope it works seeing as we're all in this for the same reason! enjoy,