Football specific workout

[Andre32]

Hey guys, new here. I'm 16, and play high school football. I was just wondering what is a good workout plan to follow for football...a lot of the programs at my school have you bench pressing 2 or 3 times in a 5 day period. I don't think this is right just from what I have heard on websites like this. Its the offseason now so we don't really have to follow a specific plan they have if we do not choose to. Do you suggest training each bodypart once a week or how the plans we have? Also, what are some good leg exercises besides squats to do to develop powerful leg muscles. Thanks.

[Patrick_Bateman]

Mon-Bench ( chest, deltoids, triceps)
Tue-Squat ( quads, hamstrings)
Wed
Thurs
Fri-Dead lift ( back, biceps, traps)
Sat
Sun

[dyeguy1212]

the above would be pretty good.. i do this....
mon- legs: squat, hack squat or leg press, db step ups, body weight lunges
tues- core: deadlift, power clean, push press
wed- off
thurs- upper: bench, incline db bench, military, db rows, lat pulldowns
fri- repeat mon
sat/sun- off

this cycle rotates so that each week you start with a different section (therefore you dont do the same workout twice over and over

you could also try this...
http://www.miami-hurricanes.com/team...nditioning.asp