Well, for the types of exercises we recommend, the website is full of info. Check out the workouts section
. Its broken down into pre, in, and off season workouts. I also post "Crossfit" style workouts every Sunday. So you can search the site and find those.
If you want a full program telling you exactly what to do, you have two options. One is to follow the 19-week free training plan
we have on the site. The second is, very shortly we will be launching our premium based section of the website where we will offer all sorts of complete training plans to choose from. You get an email everyday telling you what to do.
For motivation, again, search the site for motivational articles. I know there are at least 3 or 4. Good luck and let me know if you have any more specific questions once you dive in. All your questions can be answered on the site. Its all there, you just have to be willing to put in the time to read and learn!