The main problem of addressing your question has to do with you and your overall stage(s) of growth - age - health history and personal diet disciplines… so on and so forth that someone … anyone… miles away with a static or variable exercise/strength and conditioning program, sport specific or not, is attempting to address your personal needs and goals.
A program like the one your asking about, trying to advising you with a how-to “get better” program is basically assuming a ton of stuff right off the bat that may or may not fit your profile as a person who is in the “right phase” of being receptive - pyhsique and health wise to conduct such a program. And mind you, your doing this on your own … ala-cart with the proponent of such a program NOT being there with you to insure your doing things right! Hence, your here on this site asking away.
I am neither a proponent or detractor of any program on the market today. I AM however, a witness first hand of young men that have passed through my office and training camps that have used the programs that your cultivating opinions about — but neglect the really fundamental issues supporting the everyday growing process of solid nutrition, sleep management, and researching competent coaching with a one-on-one experience. Please note that I’m not assuming that you neglect these foundations, I’m just bring them to your attention as a point of information.
May I suggest the following web site: http://www.kidshealth.org, and then select STAYING HEALTHLY.
I will however offer this suggestion if you really want to build a professional style strength and conditioning program for yourself that’s so simple, straight forward and without any detractions … TUFFCUFF. If your going to spend time and money, this is an investment that will serve you well beyond your playing days. Over the years I’ve worked with trainers and volumes of conditioning manuals and stacks of my own notes on the subject(s), but when I found this publication - it basically said it all.
i hope I gave you some direction that is positive and helpful.