want to make the team

Ok I am 19 will be 20 in october and have been playing football since 7th grade. The last to years i have been playing football for the NAFL(ameatur football league we play in the summer) until i get my grades up to transfer to a school with football. I play OT/OG/C/DT and am about 6'1 1/2"-6'2" 315 lbs(29-30% body fat). I just started getting dedicated again to training after hurt my knee senior season in HS and getting more dedicated to offseason training. For bench I can only get 225 up 9 to 11 times,which is nowhere where it should be-when i was a sophomore i could put up 315-350, i run a 5.9-6.23 40 time(just recently started running outside of practice, it was a 6.5) and i my squat has fallen to the low to mid 200s when it used to be 350 and i have only done squat once since hurting my knee. The knee is still sore when I run/play/lift so i am a little afraid I might reinjure it. When i hurt it i was lucky it was only a small inoperable tear in my miniscus disc so i wasnt sidelined for good. My question is: is there any good work outs i can do to dramaticly increase my reps and my max outs and also get in shape and lose body fat?

speed ladders and sprints are your friends, they just asked me to play varsity and the only reason that im a fast linemen and linebacker is because after i lift i run 20 100 yard sprints and do atleast 10 minutes on a speed ladder