Hey ive been playing team handball since ive been 9 years old now i am 16 and i would like to begin using some weights to improve my game/strength/endurance/quickness.

could anyone help me with making up a program ?

and what are best for pre- and post workout nutrition ?

i got 5 days a week to do workouts and i do cardio 3 times a week for 30-45 min and finnish with HIIT.

i should proberly also say that right now i am not playing because i am moving to another part of the country.

and i have never really done weights before...

thanks on purpose all.

184 cm
82-84 kg
Bodyfat%: around 14-15