go to your library look up football strength porgrams they have one from Nebraska Cornjuskers they are considered the premier model of strength and athleitcs in football!! Its a very great book with rep charts and programs elxplain alot each position i owuld def suggest doing it. And your running I did track in high school 100-200 meter i did 400 and 400 relays. Do interval bro you will get fast!!! 3 days a week