i meant american football ! 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.
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.