so ya i need help getting stronger, faster and toning up my body, and i cant do it all by myself, i dont have the experience. here are my stats

Bench=245
Squat=390
40 time=5.1
5'6 195 lbs
im not really fat, just chubby
also some man boobs i need to loose, but there not bad ha halol

so ya help por favor

Hi first of all what position do you want to play?You might have to train differently for a specialized position either with bulk or speed or both.Stretching is very important as far as getting a full range of motion and should be the first thing you do before and after a workout. Curtis

i play defensive tackle and full back, and i make sure to stretch alot, cause i have seen wayy too many people get hurt like that

i would like to train as a right winger

i need training tips to be a right winger

I played football for 11 years. Having great core strength and leg power is great for a full back, and DT for getting off the line. Do plenty of Sit ups, push ups, pull ups, leg lifts (my personal favorite) i always did 15+ minutes a day of leg lifts, and back lifts (weighted). Sprints are great for cardio stamina, you will stand out if you are the one in the fourth quarter who is still hitting and running at 100%, Strong forearms and triceps are great for ball grip and stiff arms, I squeezed the weight stops for bar bells a lot and have strong fore arms from that as well as push ups. Dumb bell over head behind back for triceps worked for me back in HS. Bear crawls are great full body work out. work your way up to the perimeterof the football feild.

Here are the lifts that u are gonna want to do:
Clean and jerk
Power clean
Power snatch
Bench press
Back squats
Front squats
Goodmornings
Pull-ups
Dead lifts
Lunges

These are probably the best lifts anyone could ever do. The oplymipc lifts are perfecþ for building explosiveness. I played fullback in HS and if you want to have a solid starting spot you have to have the strongest legsa on the team.

Stick with thoses lifts, do ema and do em heavy and fast.

Goodluck!

Damn your short i hope you didnt stunt your growth!!!

Anyways if want to get stronger. Just hop on a healthy protein diet. And lift hard. If you want to tone as well range in the 12-15 reps range.

Take care
Sean

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Good luck on your journey and i hope you reach your goal as quick as i did.

Sean.