help me with my football summer program!

[KORE4N]

Hey guys, I have a few questions and need some advice on some parts of my summer workout program.

Basically this is already what is set in stone:
10:00 am - running/agility/quickness/plyo drills with my friend who knows what he is doing (it is basically HIIT)

I have no idea what to do for anything else! I am an offensive tackle. 6'3" 260 lbs. Working out with my friend is set in stone but I have some questions on other things.

What is a good lifting program that will boost my strength up? I am thinking about using the MAX-OT lifting program, but what are your opinions on the program and/or do you think I should pick up a different program? I also want to work in the VJB workout to get my vertical up which will help my explosiveness and overall athleticism. Do you think I should do VJB at all? and if so what time in the day?

My diet needs help too. I have no idea what I should eat and how much calories I should take in. I also want to lose some fat but since I am an offensive lineman, I can't risk losing any muscle. Should I just not worry about my physique?

I know these are a lot of questions but maybe these are the same questions that others have that they want to be answered! I would greatly appreciate any advice and help. Thanks!

EDIT: I forgot to ask if there are certain supplements that you guys think I should take? I think I might go ahead and buy Gold Standard 100% Whey

[scott_donald]

Hiit is for speed endurance... fine for some gpp but does a lineman need speed endurance after a base has been built...

max ot is a bber routine... hitting failure so often puts alot of stress on your cns which is better kept for sprinting etc...

definitely rethink your routine...

look through the stickies here to get ideas... but remember programs shoudl be customized to the specific needs of the individual...

http://forum.bodybuilding.com/showpo...71&postcount=8

whey will def help regulate our diet with protein...

[murphy65]

im in the same situation for losing the fat, i feel for ya.

as far as lifting goes lift for explosion. cleans, power press, modify anything to be explosive, like drop bench, jump squats (careful w/ knees) ect.

[jkmatthews]

If you want to lean up a bit but not lose any strength then just clean up your diet. Other than that good luck bro!

[jkmatthews]

Oh and squat! Squats help more than anything for offensive linemen. Then you can manhandle people.

[KORE4N]

thanks for all of the advice guys! I am doing HIIT to get myself more agile and quick. thanks for all of the lifting advice but is there a certain program that you guys know about that cover all of those aspects? I'd rather have a workout that I can print out and put into a binder so that I can just look at it and follow it step by step. Thanks!

[scott_donald]

thanks for all of the advice guys! I am doing HIIT to get myself more agile and quick. thanks for all of the lifting advice but is there a certain program that you guys know about that cover all of those aspects? I'd rather have a workout that I can print out and put into a binder so that I can just look at it and follow it step by step. Thanks!

read the stickies...

[KORE4N]

I did. I think I might go with the ws4sb, but I'll have to read it more in-depth. Thanks!