ok well im assuming you want to hit harder and run faster, so i would say just do compound lifts, which are lifts that workout alot of muscles at once.
monday -
power cleans, roman dead lifts
wednsday- bent over row, squat
friday -
bench press with chains, and front squats, and if possible do stiff leg deads too
after your workouts do weighted abs to get a stronger core. if you need any help with learning these workouts, theres ppl in here that have web sites that show the workouts, on your off days run sprints, or if possible get a harness and tie a rope to it and a tire on the rope and run. that was my off season training.
(Also I dont know the workout lingo, so please explain some of the exercises that sound complex)
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