-3 days per week weight training with above 2 programs as rotation
-weight must be as much as you be able to complete the sets and reps, not to heavy which
you can not follow and not too light without any pressure to muscles 
-Cardio is not necessary in program and just football training is enough but if you have chance in time of
football training go for 20-25 min stationary bike or treadmill 
-2-3 times per week do abs exercises (even at home)