Getting into Runningback shape

Question
I'm a Runningback for my school in Pennsylvania that will be starting next year for the team. I'm about 5'10", 150 lbs., and run a 4.6 40 yard. My max bench is 185 lbs. and my max squat is 320 lbs. I'm a quick shifty runner who can also play like I'm big to an extent (occasionally running over LBs). My team every year usually has a big pound the rock type RB and a fast one, but i want to be an all around back. As for the school I'm going to be fitting the fast roll. I'm a pretty tough kid, i accelerate really fast but haven't had enough carries at a Varsity to know if i have that extra gear. I did play JV last year because there were two seniors in front of me and it was real easy. I got 4 varsity carries and averaged 11.8 YPC. My problem is i want to know how to get bigger/stronger to at least appear as tough as i play. I plan on going to all of the workouts for football as soon as my track season is over. Any tips on what i should do to maximize how i could be used for my team? I also play Safety and corner but dont know if ill be playing that next season. Anything would help as iwant to play in college as well..thanks

Answer
Dear Isaac,
This work out will make you bigger and stronger if you follow it to the letter.

DO NOT DO THIS WORK OUT IF YOU HAVE NOT BEEN IN A GYM WORKING OUT ON A REGULAR BASE. THIS WORK OUT WILL CAUSE YOUR MUSCLES TO CRAMP UP FOR A MONTH IF YOUR BODY IS NOT READY FOR IT.

You need to get your PARENTS, your COACH, and your DOCTOR involved.

1. GET YOUR PARENTS PERMISSION AND ASK FOR THEIR ADVICE. THEY CAN BE OF GREAT HELP TO YOU.

2. TALK TO YOUR COACH HE IS THERE TO HELP YOU. HE WANTS YOU TO SUCCEED. HE CAN GET YOU STARTED ON THE RIGHT PROGRAM.

3. BEFORE YOU START ANY PROGRAM MAKE SURE YOU GET YOUR PARENTS PERMISSION AND YOUR DOCTORS OKAY. REMEMBER ONLY A DOCTOR CAN TELL YOU IF THE PROGRAM YOU ARE STARTING IS TOO MUCH FOR YOU. IT IS BETTER TO BE SAFE THAN TO BE SORRY!!!!!!!!!!  

You might want to give this work out a try.
Try doing Hundreds it is a muscle blaster to the max. The way to do hundreds is to lift 1/4 of what you normally would lift for 100-reps.

For example if you normally lift 200 pounds on the bench press you would cut that amount to 50 pound more or less. Your goal would be to bench press 50-pounds 100-times. Your first few reps will seem easy but before you get to a total of 100-reps your muscles will give out. Rest for only a minute or so and then continue from where you left off.

Lets say that you were only able to do 25-reps before your muscles gave out, then you would need another 75-reps to finish your workout.

You want to have a total of 100-reps.You do not want to count sets you only want to count reps. Do as many sets as it takes to reach a total of 100-reps.

You can only do hundreds on two major body groups at a time and never on the same day. Try this workout.

Do your chest workout on Mondays, Wednesdays, and Fridays only. On Tuesday and Thursday workout you back. Rest on Saturday and Sunday.

Do one exercise of 100-reps a day (only) and you are done with that muscle group for the day. NO MORE! You DO NOT WANT TO OVER DO IT.

This is a major wake up call for your chest and back. You can do the same type of work out for your other body parts. For example, try working out your biceps and triceps together or quadriceps and calves. Do not do all these work outs in one day because it is too much for the body to recover from. You will need plenty of rest to go along with your workouts. Remember that your body needs to rest in order to build muscles. Your muscles grow when you give then time to recover.

Short (45-minute) naps during the day are great to help the body grow. Drink lots of water, get lots of sleep, and do not over do it. Remember your body needs time to recover from the workouts. And this is also the time, during which, your body grows.

If you have any questions on how to do your work out just let me know. I will be more than happy to help you in any way I can. Let me know if you would like to work on your conditioning too.

Your friend, Coach Louis