Hey, Iím from Australia and I play AFL. Iím 15 and play in the local senior league and recently competed in the Australia Post U16 Country Championships. At the time I was happy to get into that league, seeing as I come from a smaller country town where Rugby League is the most popular sport. I asked my coach after the comp was over, what he thought I needed to work on. He said I had a good size to me and plenty of skill, I just needed to work on my fitness. Most people say I am big for my age (6 foot 2, 80kg). Of course playing with in themenís competition is a lot rougher and you are prone to get some bad injuries. I am now very serious about taking my footy further, so I have been going with some mates to the gym for about 1 month now. I play as a forward, so I lead to get the ball kicked to me, on some occasions may I have to sprint 100m up the ground for a lead, stop, fake, sprint another 100m the other way. Usually youíll do this anywhere up to 6 times and then half the time ignored! Looking at some of professionals stats, those guys cover over 25km per game, which I think is pretty awesome! My goal is to increase my fitness and overall strength. I have always been an active person and fairly fit, usually playing up to 3 sports a year. Lately I have been feeling better with my fitness after attending gym, but still think it has to be greatly improved before I try out to make the state championships in March, 2006. This is still a while a way, but I want to be as fit as possible, and also be in shape for the local league comp. Plus thereís nothing wrong with looking good. Iím not looking to put on heaps and heaps of muscle and slow down, but enough to have a good level of strength and want fitness tuned up a notch! Nor am I looking to have ripped muscles. I watch my diet and make sure i don't consume things like lollies, soft drinks, fast food, and if i do, it is very rare like a special occasion. My diet consists of a lot of meats, fruits and vegies. Also i do not drink alcohol. Unless, of course, it is a special occasion, but then it still is something light.
I can only make it twice a week to the gym and hope that is enough. I go Mondays and Thursdays. Generally we walk to the gym from school. I train Wednesday and Friday nights for club. I do each exercise 3 sets x 10 reps.
On Mondays I do;
Vertical Leg Press
Standing calf raises
Front and Side Deltoid Raise
Bent-Over Lateral Raise
On Thursday I do;
V-Bar Cable Rows
Stiff Legged Dumbbell Lift
Front Lateral Pull down
After Iíve completed my exercises I do some crunches and 20-30 minutes of continuous running. All my sprints are done at football training. Does this give me a full body workout? Should I do squats instead of Vertical Leg Press? Or both?
Please, if there is anything major wrong with this, then try and help correct it for me. This is my first go at weight lifting and wont to get it correct!
In case it matters my body type is a Mesomorph.