First of all, I just wanna say hi… so… HI! I’ve been reading here for awhile, but this is the first time I’m posting. I just wanted to post my plan, maybe get some critizism or comments ect…
Stats:
Age: 15
Grade: Sophmomre (In highschool… der)
Height: 5’9"
Weight: 180lbs
BF%: 21.2% (this was takin’ back in September, I’m getting a new reading… tommorrow actually!)
Sports: Football(O-line/D-line, I prefer D-line), Winter Track (55m, 300m), Spring Track (100m, 200m, 4x100m) Note: Winter track is more of a “get in shape for spring” dealy. I take both Football and Track seriously.
100m Dash: 12.8s
200m Dash: 26.6s
40m: Unknown
Goals:
Overall explosive strength for Football.
Speed: 100m: 12.4s
200: 26.4s
40m: ???
(Note: I’ll give Bench/Squat/DL goals after I get some max numbers)
BF %: 15%-18% (Really as low as I can get reasonably, any lost [useless] weight is good for my poor shins…)
Are these goals reasonable, or totally out of reach?
Diet: Working my way towards a better one. Starting by removing all the crapola, which is hard to do cause’ I eat school food :P. Moving my way to 4-5 meals a day, high protein ect… I’ll post a day out of the journal later.
As of now I’m in Track, and that takes care of my cardio completely. My coach is a smart guy, he ran 200m in the olympics, and he’s got great form advice and is updated about dynamic stretching ect… (Its great having a smart up-to-date coach, most teams have some admin tellin’ em’ to run :D)
Equiptment: Bench + Crappy old BB with 100lbs (including bar). Bleh, I know. But when summer comes, I’m gonna leach on my dads Y membership.
ATM: Doing 3 days a week, fullbody. Mixing a matching excercises depending one the day. 3 x 8 for most of them, I just don’t have the weight to do any lower reps, plus I figure this is good enough to ease me in to weight lifting.
Excercises:
Bench Press (Various Grips/incline/decline depending on day)
Front Squat/Hack Squat (depends on pain on shoulders/clavicle, If there is pain, am I doing them wrong? I’ve seen vids, and I think I’m doing it right)
Bent Rows
Dorsifelxors (Shin Splints)
Chins (I can’t do a pull-up yet)
Dips
Various Abdominals (Dragon Fliers, Russian Twists, ect…)
Lunges
Deadlifts/Romanian/Stiff legged
I’m currently working on my Clean, but its kinda hard cause my weight coach isn’t in state ATM. I’m using the article posted a little while back as of now. (Form only, no weight on bar as of now).
As of Summer, I’m thinking of starting WSfSB part II, as its meant for Football prep anyways. I’ll have access to the Y by then, so that should help. I’d like to incorperate O-lifts though, as the Clean looks like a lot of fun :D. I’m also planning to start up at an MA again. I did TKD for years, but kinds drifted of it for awhile, but I really enjoy it and wanna get back into it.
As you can all see, all of my sports preferences require explosive power, so I guess that should be my biggest goal? Max strength is most important, but should that build my explosiveness as well?
Questions? Comments? Wanna hit me over the head with a shovel for saying something stupid? Go right ahead, I’m a young impressionable lifter and I need all the help I can get.
I appreciate all the help I can get, and I promise I’ll be back with a food journal entry and some benc/squat/DL max’s, as well an updated BF% and a 40 time. Maybe some pics if I can get up the courage to ask some one to take them (I have no idea how to use the timer function, or if there is one on my digital camera).
Extra Stuff for my intro:
Movie: Fight Club (Brad Pitts only good movie IMHO)
Music: ALmost everything. I’m into Fort Minor, Papoose, and a bunch of Japanese bands as of now.
TV: House, Prison Break, Sports in general (though I dislike Basketball right now), and a bunch of anime (yes… I’m a nerd at heart. A manly nerd! The ULTRA NERD!)
Book: Ender’s Shadow/Game series’s.
Thanks for reading my thread!