I’m 16 years old, asian, a high school sophomore, and in the past I’ve been a strong athlete (serious rugby in 8th grade, not so serious basketball in 9th grade, and running track and playing soccer from about 4th-7th grade).
Next year as a junior, I’d like to play varsity basketball at Dunwoody High School. We’ve got a competitive program ('05 and '06 state champs) and I’m not a good enough athlete yet to make the team, so my primary purpose is to get stronger legs, both for higher jumping and better post play. Secondarily, I’d also like to get a stronger chest pass, I’m assuming that benchpressing will be my best exercise since the motions are very similar.
I’m looking for criticism/advice. I’m going to try Ian King’s “White Men Can Jump.” I’ll be eating 3 or 4 times a day supplemented with a “Designer Whey” shake when I rise, after working out and before bed (3x25g).
Since I don’t want to injure myself or shorten my workout lifespan, I’d like an opinion on how frequently I can train. I was thinking about lifting Tuesday-Friday, running or playing ball Saturday, and playing or lifting Sunday (I’m busy on Mondays after school).
I’ll also be stretching before and after lifting and I’ll probably be adding l-glutamine to my diet after a few weeks.
Also, here’s Ian King’s article http://www.T-Nation.com/readTopic.do?id=460127
Forgot to add, I’m 137 lbs, 5’9". Haven’t maxed anything since 9th grade health class, was benching 135, squatting 270 (never got to max it). I don’t remember my deadlifts.