I need help developing a workout regimen, please help!?!

Well the biggest thing to get back is your wind!. I suggest you jog every day!. You want to slowly get to the point to where you can run 2 miles daily!. Now the thing is when you jog do it at a very slow pace!. As if your in the military and your trying to stay at a specific rhythm!. Just do a slow pace 2 miles every day!. It might drive you crazy but it will build up your stamina!. After a few weeks you will feel the difference!.

Also if long distance isn't your thing then go to a football field!. Start off from the end zone and jog 20 yards then stride 20 yards!. Do this the length of the field for about 4 times!. Then stride 50 yards then hit a all out sprint for the last 50 yards!. This helps build your lungs and bring you back to having that game speed you wish to achieve!.

Now to help with you speed I suggest running stairs in a local stadium or where ever you can run stairs at!. Run stairs daily to help build quicker feet, quickness in general, stamina and so on!. Start with just running every step then gradually build up to running every other step!.Www@Answer-Health@Com

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you've been playing sports your entire life, yet you cant think of anything yourself to get in better shape!?Www@Answer-Health@Com

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The following is the routine that I use, it's a six day a week program that I do it in my garage and it works for me!. Keep in mind that everybody is different and our bodies may respond differently to certain programs!. Also to follow this program you will need to invest in some equipment, prices vary but you can probably get what you need for less than a grand if you are a smart shopper!.
Monday
1) Flat Bench Press: 135 x 12, 170 x 8, 190 x 6, 210 x 4, 230 x 2 (Hold at top position for fifteen seconds before racking the weight)!.
2) Incline Bench Press: 145 x 8, 165 x 6, 185 x 4, and 205 x 2!.
3) Dumbbell flys 3x8 with 65 pound dumbbells!.
4) Barbell Push press: 115 x 5, 125 x 4, 135 x 3, 145 x 2, and 155 x 1!.
5) Upright Rows: 4 x 8 with a 105 pound barbell!.
6) Side lateral raises: 3 x 10 with 25 pound dumbbells!.
7) Skull Crushers: 4 x 8 with a 70 pound EZ-Curl bar!.
8) Chair dips 4 sets to failure!.
9) Grip training!. Take a ten to fifteen pound awkward shaped stone and flip and catch it to develop a stronger grip!. Do at least seventy repetitions per hand!.

Tuesday twenty to thirty minutes of cardio!.

Wednesday

1) Barbell squats: 135 x 12, 230 x 8, 250 x 6, 270 x 4, and 290 x 2!.
2) Dead lift: 275 x 5, 295 x 4, 315 x 3, 335 x 2, 355 x 1!.
3) Leg extension: 3 x 12 with one hundred twenty pounds!.
4) Leg curls: 3 x 12 with ninety pounds!.
5) Calf raises: 3 x 20 with as much one hundred eighty five pounds!.
6) Sit ups 3 x 15 on a slight incline with a ten pound plate behind head!.
7) Flutter kicks: 3 x 50!.
8) Repeat grip exercise!.


Thursday: See Tuesday!.

Friday
1) Weighted Pull-ups Palms forward: 1 x 8 with no weight, 5 reps with 10 pounds added, 4 reps with 15 pounds added, 3 reps with 20 pounds added, 2 reps with 25 pounds added, one single pull up with thirty pounds added!. Finally one more set to failure with no added weight!.
2) Heavy pants (Two handed bent over dumbbell rows): 3 x 8 with sixty pound dumbbells!.
3) Bicep curls: Three sets of twelve with an EZ-Curl bar with seventy five pounds!.
4) Preacher Curls: 3 x 15 with sixty pounds!.
5) Hammer curl: One set to failure with forty pound dumbbells!.
6) Repeat grip exercise!.

Saturday: Repeat Tuesday and Thursday

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