Dont you have football coaches that help with that? I would get some advice from them too. I'm not trying to be a dick, but lifting for football, and bodybuilding are two very different things.

also, if you have questions, just ask them on one thread dont drop three different ones, especailly if you have questions that are all in the same category.

that being said these guys are right, heavey compound movements, and if you dont want to lose speed, strech, before durring and after lifting, make sure you warm up the muslces before you lift. the more flexible you are the more speed your gonna have. that goes for both upper and lower body.

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I don't do this for my family, my friends, women, accolades, pride, or ego. I do it for me and no one else, its just part of who I am.