Hi. I'm 15 and am looking for a workout routine. Now, before you go calling me lazy for not using the 'search' option on this website, i'd like to inform you that i have read a lot of articles on this and other sites. It has helped a little bit as far as what kind of lifts i should be doing while at the same time left me scared and confused. There are so many programs out there and I have no idea which one is best for me. Furthermore, some of the lifts described sound complicated and though i would LIKE to do them I don't want to take the risk of injuring myself. Now, this isnt to say that i'm not open to learning new lifts, just not horribly complex ones.
Here are my goals/capabilities so that you can well.. help
OK, So i have been playing football since about 4th or 5th grade and am currently a freshman weighing in at 150 pounds and standing 5'10" tall. My size has never been a problem until now.
I just finished my freshman football season around say... november. I did pretty well starting on both offense and defense. Now that freshman football is over we're allowed to play on either the varsity or JV teams. Obviously i am hoping to make varsity. The only thing holding me back is the fact that the JR's and SR's are on average quite a bit larger than me.
Currently i play runningback and defensive end. That being said, i would like to not only gain weight but strength in ALL areas of the body (especially lower body) by next football season. Spring camp starts in 5 months.
The equiptment i have available for use is as follows:
-power rack (parabody, no lat attachment)
-300 pound weight set (+olympic bar)
-inclining/declining bench with leg curl/extention attachments
-learned good basic lift form (squat/bench..) from a strength coach
All of this can be used @ any day of the week due to the fact that it is in my basement
Oh, and my current workout routine is basically just full body monday wed. and friday.
So.. suggestions? links? tips? Ideally the routine would be simple and effective. All and any are greatly appreciated. Thanks a lot in advance. (sorry if i carried on a bit too much)