I need a Summer Football Workout Program/Regimen !?

I had a monster year last year and I wanna come back this upcoming season dominating. I'm heading to the 9th grade. I plan to work out 3 days a week (Mondays, Wednesday & Thursday) 2 hours each day. I play RB primarily, then some DB and S. I wanna start next week (June 13) and practice starts August 2nd , thanks in advance. Please incorporate some track work as I'm looking to get faster than I already am !