Recently my training/workouts have gone down hill very fast. Mostly I only have time for football workouts and these are now ridiculously unhelpful and besides that I've been gone for about a month and a half so I wasn't even getting that bs. The reason these went down hill was our program changed strength coaches. The new coach was a qb who likes to focus our workouts on shoulders, bis, and abs.
My stats before this break were still newbish but a lot better than what they would be today. They were 6 1 240 lbs bench 250 squat 350 clean 200 (never got the form down, and Im not very explosive seeing as I play tackle/guard) I would like to focus on gaining more muscle while getting a lot faster. The equipment i have is a pull-up bar and a rack, no dumbbells. Can anybody reccomend a program that would help with my goals and mainly football?