Im a 15 year old high school football player, hoping to start varsity at linebacker next season. I have been "working out" for a while, but dont have a solid program or routine. Can someone give me a great routine????
Bill Starr 5x5
That's just a few, I also have a full body I made with the help of the guys here at WBB.
Thx. Will definently start one up. A full-body split will be betta than a body part split, right??
Whatever you prefer.
Here's the full body.
Full Body Workout (mon, wed, fri)
A = Squat, Bench, Row
B = Dead, OH Press, Chin ups
Aa = Zerchers, DB Incline Press, Hammer Strenght Row
Bb = SLDL, Push Press, Pulldown
WK 1 - 3x5
Mon - A
Wed - B
Fri - A
Sun - B
WK 2 - 2x8
Mon - Aa
Wed - Bb
Fri - Aa
Sun - Bb
WK 3 - 5,4,3,2,1
Mon - A
Wed - Bb
Fri - Aa
Sun - B
I'm wondering what your stats are, you will need to be strong, big, and fast for your age if you want to start at varsity linebacker aswell as hit hard and tackle well.
Age: 19 | height: 6'1''
Current Maxes: (May 2009)
Bench: 275 | Squat: 355 | Clean: 240 | Deadlift: 455 | Body Weight-205lbs
"When you know Squat about lifting, you know the important part."
Im 15. 6'1",185lbs. Bench=235 Dead=350 Im coming off a nasty leg injury, so my lower body numbers suck'i dont know, but im working on them. I run a 4.95 or so, but am getting faster.
How can you bench so much weight at 15?
Im 14... look what I can do.
OP, look into either Bill Starr 5x5, or Rippetoes if your a newbie, but go with the Starr.
Being a strong teenager means nothing.
My wrists hurt, but some people don't have wrists to be sore. My knees have tendinitis, but some people don't have legs to get tendinitis in. I seem to be going backwards with training, yet some people can't even walk let alone lift 400 pounds on a daily basis.
Dust out the vagina, and keep on lifting.
I dont know... i do push-ups every day lol. I read somwhere that 225 for my age and size is considered All-State... I just work hard
My coach gave me this magazine thine. I think urs would be All-american bro. But im not sure if i agree with tht crap, just mentioning...
There's plenty of 15 year olds that can bench 225+, maybe some are lying and some aren't, hopefully no one lies on here because their just hurting themselves anyways.
to the OP, I would say maybe do like 4 days a week, one day with 3 parts of body (like legs, core, shoulders) on one day and just mix it up so their all worked equal. That's KIND OF what my [****ty one that unexperienced coach gave us that I don't use] is like... What I've mainly heard for football is many powercleans, BW exercises like pullups for strong back, pushups for endurance etc.. and work forearms and shoulders and core and legs alot, you need all of those things for tackling and such.
Use heavy weights, 3x3 or something like that to build strength and size. Do some farmers walks and sled running too, that helps a lot for football.
Hope I helped a little bit, I like to ramble nonsense alot.
22 - 5'11'' - 190 lb
PR's - Squat 350 | Bench 290 | Deadlift 400.4 | BW 203
P Clean 98 KG | Jerk 106 | Full Clean 106 |
Philippians 4:13 - "I can do anything through Christ who strengthens me."
"I'm really impressed with your dedication. I will call it your jedication." - killxswitch
J O U R N A L !TJW