football workout please look at and advise please

Hey Guys, Im going to ball football this summer at a Pac-10 school. Due to a ACL injury i suffered i was forced to come into the school as a non-scholorship player who is already on the 105 roster. Due to stupid NCAA rules they cant give there workout program. So the the S&C told me the basics they do and this is what ive come up with for both speed and weights Weights next 3 weeks

Day 1
Power Clean 3 sets 3 reps
Hang Snatch 3 sets 3-5 reps
Back Squats 3 sets 3-5 reps
Good mornings 3 sets 3-5 reps
Glute ham raises 4 sets 5-8 reps
Chest supported row 3 sets 6-10

Day 2
Incline BP work up to a max single
Power press 4 sets 3 reps
Flat DB press 3 sets 8-10 reps
JM press 4 sets 4-8 reps
DB rotator cuff work 3 sets 12 reps
Shurgs 3 sets 10 reps

Day 3
Hang Clean 4 sets 3-5 reps
Box squats w/band tension 6-8 sets 2 reps
Lunges 3 sets 5 reps
Reverse Hyperextensions 4 sets 6-10 reps
Glute ham raises 3 sets 12 reps
Pull-ups 3 sets 8 reps

Day 4
Dynamic BP w/band tension 8 sets 3 reps
4 board press 4 sets 3-5 reps
Plyo-push ups 4 sets 5 reps
Rear-Side-Front DB shoulder raise circuit 3 sets 10 reps each (30 reps total per set)
DB Tri Extension 3 sets 12-15 reps
Bicep Curl 3 sets 8 reps

Abs: will be done 4-6x a week. Using a mix of: Roman chair, Standing Ab Crunches, decline situps, hanging leg raises, stability ball leg raises and crunches.

		Speed, Agility and Conditioing

Day 1- Speed Day
Warm-up, strech
4 sets Flying 10’s
4 sets 10 yard starts
4 sets 20 yard starts
4 sets 30 yard starts
Day 2- agility and tempo
About 30-45 minutes of different footwork and change of direction drills w/45 sec rest between sets and 2 min between exercises
Tempo- 3sets of 4x100, 100 yard walk back as rest 2 minutes between sets

Day 3- Tempo
4 sets 4x4 50, 50 yard walk back is rest.
Practice for conditioning test
2 300 yard shuttles w/ 4minutes rest in 56 sec.

Day 4- Speed
3 sets Flying 20’s
4 sets 10 yards
3 sets 40 yards
2 sets 50 yards
2 sets 70 yards

Day 5- Agility and conditioning
Same as agility day on day 2
8- ½ gassers w/60 sec rest
practice for conditioning test
2- 300 yard shuttles w/4 minutes rest at 56 sec pace.

Plyos: will be done 2x a week

any info would be appreciated. thanks John

Hi John
All in your programme look spretty solid to me! xlr8 is the specialist in this area, so he may suggest ways to improve it.

It follows a similar scheme to the programme I use (I play WR)

If this helps my stats are
20 years old
6’1" 230
Linebacker, 40 time 4.71( electronic timed) 4.53(hand timed)
BP- 335
Power Clean-290
Power Snatch-210

thanks again John