This whole reason we lift is for football, if it wasnt for football are school wouldnt have a weightroom. And as stupid as it sounds, since it is for football we are required to have hard as hell cardio pre-workout (we usually do pushups for a minute, squat thrusts for a minute) ( jacks for 1 and a half ) Then we get to training ( youve seen my routine ) after that we will go outside and run sprints or do something football related ( very tiring ) As for your other questions.. In between sets we usually will wait no more than a minute. You then asked "What is your lifting cadence on concentric and eccentric motions? " I have no idea what that even means. I try to go up in weight at least every week, especially with benching deadlifting, and stuff. Sometimes I wont go up in weight on bentrows or timed things. Thanks alot for all your help