How can you weight train for pitching?

I have a question because I am also a football play (that plays a lot) and a baseball player ( tht plays alot) and i wnt to know on how i can weight train for baseball but also good for football as well, football has a lot of weight training invovled. (dont tell me to quit one sport)

http://letstalkpitching.com/phpBB2/viewtopic.php?t=4400

How big are you? How much do you bench?