My Current Routine and diet because i didnt post them before
I Lifts weights on Tuesdays and Thursdays with my football team for 1 hour and i have 1 hour of films, after im done with those two i do 2 hours of football practice.
The weight lifting is 2 sets of bench,squats, and powercleans. We do plyometric boxes as our warmups and dotdrills before the boxes. For the sets we look at our one rep maxes on a chart and it tells us what we should be doing for 15 reps, then we go for 30 seconds and try and get 15 reps in the 30 seconds (ie a rep every 2 seconds) this is mainly for endurance building.
As far as my eating i always try and get a lot of protein but atm we dont have a lot of money at my house im about to get some whey protein and take that to equal my 1g/pound of muscle i think thats the right amount. And im eating fine i just need the program for sprinting/fatloss.
We also had weightlifting for 4 months of weightlifting during the school year for offseason conditioning and weightlifting were we lifted monday wednesday and friday and conditioned on tuesdays i thursdays