Advice for those new to training

Squat. Deadlift. Bench Press. Overhead Press. Pull Up. Box Jump. Run.

These are the important movements. Most everything else (without cleats) is a waste of time. To be honest, the rep and set and weight scheme for these movements are not nearly as important as the fact that you do them and you concentrate and focus on the form. Im talking, Get Anal Retentive About Form. I'm talking, Get a well trained coach to watch you and train you. Im talking, video tape yourself and study your to compare against competent people you find online. Having good form in these movements will: 1) help you train hard and effectively while avoiding injury as effectively as possible and 2) teach your body the right mechanics for on-field movement.