I’m setting up a workout for my oldest son(he’s 13) to get him prepared for high school football next year. He needs to put on some weight and muscle. He plays a defensive lineman and sometimes offensive lineman.
I have worked on so far a leg routine(including usu. leg extenison and curls plus deadlifts and a squat), he’ll do chest and back days and cling and jerk & kettlebell swings, along with his shoulder day. I am thinking of adding some easier plyos(lat hops, box hops) I am not having him go to heavy since he’s young, but he’s very strong and big for his age(5’ 11"-yikes!!).
Can you think of any other things to add??
Work basic lifts, pull-ups, presses, rows, deadlifts, squats. I would try not go below 8-10 reps as his form will fall apart and put him at risk.
I have trained in sprinting and other sports and have had a couple of hamstring injuries along the way. STAY AWAY FROM LEG CURLS AND EXTENSIONS. They might be alright for a bodybuilder, but is un-needed stress for an athlete.
Hamstring exercises for an athlete:
Back squats- pushing back at the hips before bending the knees.
Dumbell / Kettlebell swings
If he works his legs hard he will put on a lot of bodyweight there, make sure he’s getting conditioning done with his team or on off his own back.