football shape

ok so we have workouts at our school monday-thurs. and we do lower body twice a week and upper body twice a week and we have to work out a certain way like our coach makes us do lots of reps and its more of a cardio workout cuz i can barely breathe during it but that dosent seem like it helps me i like more weight less reps and that gets me stronger that way

after we work out for an hour we usually go outside and run do certain things and its great really gets you in shape im at the point of puking after every workout...but im always so sore and i cant really go as hard the next day because im so sore is there anyway to get rid of it?

one of my buddies and i are thinkin aobut just doin what we did during the year and workout at our own pace at a local gym(better equipment to) but that would mean we would have to run to but idk what stuff to do to get me in good shape, right now im not in to good of shape so if you guys could help me to get on a plan to get in better shape id appreciate it thanks

5/3/07
weight-221
height-6'1
bench-315
squat-425
incline-285
deadlift-425

goal for august
weight-230-245
bench-365
squat-475
dead lift-455
incline-315

Don't you have to do the lifting and practice with your team? You can't opt out can you?

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EVERY TEAM I'VE EVER BEEN ON WE'VE HAD MANDATORY PRACTICES AND WEIGHT TRAINING

Height 5'10"
Weight 200lbs
Incline bench press 300
curl 115 5 times sitting down
Skull crushers 105 lbs 12 times 4 sets
One arm Bent over row 90 lb dumbell 4x12
Body fat 14.2

Yea me too that's why I don't get what he's asking.

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