I'm a almost 17 year old high school athlete, and track season has just begun. I love track, I am a hurdler and sprinter, and am competitive in both events. More than that though, I am a football player. I really have no idea how I am going to organize my lower body weight lifting and still run as well as I am capable.
Right now, the plan is to alternate between box squats and deadlifts for 4x5 and 6x3, respectively, on wednesdays, and power cleans for doubles on fridays. Of course this is on top of my upper body lifting, which I'm not worried about altering because I don't feel it has much of an effect on my speed when my arms or shoulders are fatigued.
This seems like very little volume for my legs; not even enough to grow. If there is one thing I need to do before football season, it is to grow some legs.
17 years old
Most Recent Numbers:
255x1 Parallel Box Squat
240x1 Trap Bar Deadlift
215 5x5 Barbell Deadlift
Bench is pathetically weak, I hurt my shoulder a few weaks ago in a basketball game and haven't been able to bench or do any kind of pressing without pain. It's almost completely healed now, though; should be back to normal in about a week. Anyways, I did 135x10 for a test in gym class. I suck, I know.
As you can see, I desperately need to gain size and strength, and can't afford to simply not lift or just maintain during track season. How would you guys go about lifting (specifically lower body training)? I have 40 minutes every mon-wed-fri in gym class to lift.
Thanks for your thoughts.