football player (not youth) - need some help

[fballben]

I'm a division one defensive end, but I weigh 220 pounds. My speed is pretty average, or slightly on the slow side, and my strength is average. I'm a freshmen, so right now this is all ok, but I really need to gain some weight (muscle) without comprimising speed.
Obviously I have no flexibility whatsoever in weights due to a very specific regimen. I really could use some advice with diet/supplements. Also, it would be great if it were taken into consideration that I cant risk any dehydration during the season which ends in about 6 weeks. Any help would be greatly appreciated, and I dont want to post here, but you can track any progress I make on the school website (fballben@mailcity.com if you want that). Thanks for any advice you can give me,
Ben

[fballben]

I'm currently eating three meals per day from the school caf. For breakfast I will generally have a pb&j, turkey and ham sandwich, and a lot of water. Lunch is generally a large salad with lettuce, cottage cheese, hard boiled eggs, and vegetables and some kind of meat sanwich (usually white meat). Dinner is usually either a large burrito, or whats called a pita melt which is essentially an open faced burrito, along with tuna salad, five of those little cartons of milk and more water.
In season we lift 3x per week emphasizing a lot of power. Our regimen changes almost weekly, but generally sundays we do hang snatch, some type of squat, some type of lunge, pull ups, and a three way shoulder circuit (works the delts)
Tuesday is some variation on push press, db bench, back extensions, and rotator cuff exercises for highreps.
Thursday is lighter, we do box jumps or cleans, incline bench, hip thrusts on a med ball (works glutes, hams, low back) and close grip pushups.
We practice in full pads tw, uppers (shoulder pads, helmet) thurs. walk through fri, game sat.
Practice is usually about 3 hours of your basic football drills followed by conditioning (tues 12 fourty yard dashes, wed 3-5 half gassers- basically 110 yard sprints)
Out of season we lift 3x/ week on I assume what will be a fairly similar schedule as now. We run 4x/week focusing on plyometrics and speed- not endurance/cardio for about an hour.
Every workout includes an extensive ab circuit, and the food here is very flexible, and I can order any supplements online.
We never do more than 5 reps in any exercise using a barbell.
Is there anything else you need to know?
hopefully this helps out a little more.
Ben

[DiBatista]

Well, i dont play defensive end(rb/wr) but i my workout buddy is a defensive end, so maybe i can help a lil bit. Im guessing your not a fat guy but rather a built guy thats got some decent agility(i.e. maybe a decent tight end physique?). My freinds on the highschool team but hes very dam god and comes form a long line of awesome college players(cousin is all time leading scorer and wideout for towson in delaware). Anyways when i started lifting with him he was in eight grade and was 150 pounds, 5'7, and he played tight end/center. He is know a sophmore and is 190 and 5'10 and is on the varsity. His diet was mainly like yours(which seems to be in decent shape) except i also had him on one cheat meal to get in about 1000 extra calories(which is realy needed to gain alot of muscle mass). He also is very fast, last time he did 40 he was a 4.9. In season i did not work with him, but his routine was MUCH like yours, basic compound lifting, some plyo and cardio work, almost exactly like yours.

When he was out of season i started working with him. I had him on compound lifts 3-4 times a week. I also had him on NO CARDIO. He didnt lose any speed during the summer at all, and while he did gain a little bit of fat he gained quite a bit of muscle and strength. He did plyo, but only once a week for agility work. Also he did some medcine ball work for abs and flexibility.

Hopefully this helps you. Oh, if you realy are having trouble gaining weight, you should figure out exactly how many calories your getting a day, and then add about 500 on that and measure your weight everyday for a week to see if theres any increase, if not, try adding 750 and so on. It could not be the training, but that your simply doing so much work that your not eating enough to continue building muscle.

[dos]

I'm a division one defensive end, but I weigh 220 pounds. My speed is pretty average, or slightly on the slow side, and my strength is average. I'm a freshmen, so right now this is all ok, but I really need to gain some weight (muscle) without comprimising speed.
Obviously I have no flexibility whatsoever in weights due to a very specific regimen. I really could use some advice with diet/supplements. Also, it would be great if it were taken into consideration that I cant risk any dehydration during the season which ends in about 6 weeks. Any help would be greatly appreciated, and I dont want to post here, but you can track any progress I make on the school website (fballben@mailcity.com if you want that). Thanks for any advice you can give me,
Ben

At a D1 institution, you should have a pretty good resource for information in your strength & conditioning coach right?! Where do you go to school?

[fballben]

I would rather not say publicly where I go to school, I'll send you a private message about that. I've seen the strength coach several times, and he has very extensive knowledge about weight training. The trouble is he has no time off, and therefore no time to study new information. I'm worried that the advice he gives me is outdated which is why I decided to post online where I figure the information is the most up to date.