T Nation

Gaining Mass for Football

hey guys
i am going to join a football team in about 3 month
and of course i want to get a little stronger :smiley:
right now im 15 years old 5’7 ft (173cm) and 157p (72KG)
i want to get stronger but i dont want to lose my speed and agility
i think a good weight would be 85KG and then get ripped to the 78~80 KG , i trained bodyweight for a year now , and i have a option for gym and weights only twice a week
how should i make my nutrition from now on , and what training program should i do?

thanks !

What type of football do you mean? This is an American site so most people on here mean American Football when they say football, but as you are Indonesian I assume you mean association football (soccer)?

This is a great article on training for strength twice a week:

Why ONLY twice a week?

No matter what, with gym time that limited, your progress will be stilted by such lame gym attendance at your age.

i meant american football ! :smiley: not soccer
and the gym is at my school and he open 3 times a week
which is on Tuesday, Wednesday ,Thursday
and i think training with weights 3 days non stop is bad for the body …
so i can add a body weight training once a week , but what should i do?

[quote]SharpPass wrote:
i meant american football ! :smiley: not soccer
and the gym is at my school and he open 3 times a week
which is on Tuesday, Wednesday ,Thursday
and i think training with weights 3 days non stop is bad for the body …
so i can add a body weight training once a week , but what should i do? [/quote]

Ok sorry my mistake! I still stick with my original post though, that is a good article and would work well for you.

Having said that, it is absolutely fine to work days back to back. I’m not sure of any specific routines set up for that, but if I was in your position I would either split my training into push/pull/lower or upper/lower/upper then the following week do lower/upper/lower.

[quote]SharpPass wrote:
i meant american football ! :smiley: not soccer
and the gym is at my school and he open 3 times a week
which is on Tuesday, Wednesday ,Thursday
and i think training with weights 3 days non stop is bad for the body …
so i can add a body weight training once a week , but what should i do? [/quote]

If training with weights 3 days in a row is bad for the body, you best not tell any Division 1 NCAA football programs, rowing programs, baseball programs, basketball programs, or hockey programs that. Or olympic athletes. Or bodybuilders. Or Strongmen. Or Powerlifters. Some of them even work the lower body 2-3 days in a row.

Don’t make excuses.

Maybe you can’t afford a gym membership on your own, so maybe you have to deal with the school gym hours. If you an afford a gym, get to one. If not, use the gym and do bodyweight on the other two days of the week. OR–even better–get a barbell and about 200 lbs of weights and do that in your garage the other two days of the week.

Furo had a good idea. Train upper/lower split—body part splits are not the best for athletic goals.

Train upper/lower/upper on one week at the gym, then do bodyweight work on the other two days for legs, or sprint. Next week train lower/upper/lower, and do bodyweight work on the other two days for upper body.

Week 1
Mon-- bodyweight lower body/sprints or conditioning
Tues–upper body gym
Wed–lower body gym
Thurs–upper body gym
Frid–bodyweight lower body/sprints or conditioning

Week 2 —flip the days

Prioritize hamstrings, glutes, upper back, abs. Those are the biggest contributors to speed and athletic ability. Yeah you need to be able to press weights, and need shoulder strength, but the foundation of all good athleticism is the muscle you can’t see when facing the mirror. Make sure you’re doing about 60% of all overall work for the muscles behind you. Don’t be a curl junkie like every other kid. You want to be on the field, not on the bench.

lift 3 times a week including the big 3 lifts for football. BENCH SQUAT AND power clean. Also throw in some lateral pulldowns, tricep extensions. Snatch squats, military press, and push press.

Rep sets 3x10 5x5 3x6 and 4x5. Also if you know wat this is then do it…power workout with a set/rep something liek 5 sets of 10x5x4x3x1 and then plyo workouts before each set. These work this is from one of the best football programs in the country. THe plyo stuff may be wrong i dont really remember but yah…

whooopa gangnam style?

Thanks alot guys , i appriciate it !
also could you recommand a routine for the gym ?
with sets,reps,rest and such.
thanks again

Do you not have a coach? Go talk to them! I’m assuming this is a high school team, so they should have a well organized strength and conditioning program.

well it is a good team , but when i asked the coach about training
he said bodyweight training and intervals

If ur in highschool football you shouldnt be spending your whole time on lifting…lift monday wednesday friday. and on teusdays and thursdays do speed training. Speed trainging will include latters, sprints, foot work and speed building.

[quote]SharpPass wrote:
well it is a good team , but when i asked the coach about training
he said bodyweight training and intervals
[/quote]

Must be a small division then.

I would suggest you lift all 3 days, just alternate upper and lower sessions each time.

It would also do you well to sprint after each session.

[quote]Chris87 wrote:
Do you not have a coach? Go talk to them! I’m assuming this is a high school team, so they should have a well organized strength and conditioning program.[/quote]

I can only speak from my own experience, but i have to say, my high school S&C programs were fricking awful. I say good for OP to reach out past that resource, cuz it may not be worth anything.

I went from 6’0 130lbs my freshman year of football in high school to 225lbs by the end of my senior year, without losing much speed (I was that fast to begin with lol) The biggest thing I would recommend is find a program where your squatting twice a week at least. Squats will help you add muscle all over your body while also adding some muscle/power to your legs to help you with sprints/aglity drills. Dan John has a couple good articles on this site for adding mass for football and also lifting twice a-week.

wasn’t that*

OP, what position do you play? You should take that into consideration when putting your routine together.

Depending on your experience, give the 531 program a try - Wendler has an e-book callef 531 for Football, and my coaches use it on our team. It works great for everybody and I can you myself, I’ve made GREAT progress since starting it.

Best of luck!

At 15, I was led down many wrong paths. You’re more impressionable than you want to admit at that age.

Ignore magazines. Ignore bodybuilding websites (one in particular comes to mind.)

Don’t blindly follow what other kids on the team are doing. If they are older, bigger, and stronger, listen to what they say but take it with a grain of salt.

Come here for information. Scourge through the old articles, the search function is your best friend.

All that said, Wendler’s 531 for sure.

THIS. Mass Made Simple is an awesome routine.