desperately need new routine

[MP Football]

Im really looking for a new routine to put on mass and increase strength for football. I'm looking for something somewhat simple and i also Lift at the Y they dont like me doing Power cleans or deads so i doubt theyll like doing to many olympic style lifts. But basically im looking for a proven routine to increase strength and mass. Im currently 6ft even 182 pounds and i play D-end so i need to put some size on. Please help

Thanks

[Trav386@yahoo.com]

Do a google search for Bill Starr's 5x5 dual factor program.

[_SaVvY_]

find somewhere you can do proper lifting and start doing basic powerlifting and olympic movements - deadlift, squat, bench press, cleans, power jerk etc

[MP Football]

I do bench squats dead lifts and cleans but besides those you cant do push jerks etc. Anyone else with first hand advice on a good routine??
Thanks for the replys

[cashmoneyarmy7]

i agree with savvy. throw in some leg presses, squats, curls, deadlifts and dips. practice endurance running and sprints so you can get faster and get to the qb quicker and have better stamina, and throw in some agility ladder exercises. having a strong lower body is crucial into getting the maximum powerr into your tackles. also emphasizes bench presses b/c u need tha power to get the offensive player out of your way.