Strength and agility routine request

[Raptor1]

Ok, I'm 17 weigh 130, am 5'8" and I've ran track for the last 3 years and played football 2 years ago. I want to run track now and play football next year, so I need to gain some mass. Can someone give me a good routine I can do during track season. I don't want to use the football one because it will leave me fried for meets and not really give me a chance to work on my speed.

Thanks.

 

[only_me]

..

do half of the football one in one session so ure not tired for track meets and u can alternate wat u do in wat session lol i no its a dumb idea but i dont no whether u mean american or english football so i cant help u
luv becca