T Nation

Training for Football

Hey im 5’11, weigh 135, been working out for a year, and am age 15. I play corner back, and our season just ended. But next year i want to play running back or outside linebacker, so to do this i need to put on more weight, gain more speed and strength. This is my current workout:

Day 1

Bench Press 10 reps, 3 sets
Bicep Curls 10/3
tricep extensions 10/3
Military Press 10/3
Leg Press 10/3
Hamstring curls 10/3
Calf raises 10/3
Squats 10/3
Leg raises 20/3
Lat pulldowns 10/3

day off

Day 2 repeat

day off

Day 3 repeat

Any suggestions would be appreciated. Thanks!

are you running any sprints or intervals? i would suggest also doing some deadlifts.

What’s more important than your training routine is your DIET, and whether or not it’s allowing you to gain weight fast enough.

Are you in-season right now?

I may not know as much about training as everyone on here but I did play football for 11 yrs. If you want to be a linebacker or runningback, like mr popular said, focus on diet and make sure your coaches are on board with your plans. I had offensive and defensive coaches fighting over whether I was to be a pulling guard or sam linebacker.

I wanted to be a linebacker but the head coach made me be a longsnapper/pulling guard and never got to be a linebacker my varsity years. Keep a good diet for gaining good wieght, stay fast a cornerback(should be)and get strong.

If you are going to do full body workouts choose better exercises and do fewer of them. Chuck in some more back work, i.e. rows. You don’t have to do the same workout three times a week either.

[quote]mr popular wrote:
What’s more important than your training routine is your DIET, and whether or not it’s allowing you to gain weight fast enough.

Are you in-season right now?[/quote]

nah my season just ended we made it to the semi finals, btw my diet is pretty poor. I was told i should be eating around 3000 cals a day is that right?

[quote]GDupFRMthaFEETup wrote:
mr popular wrote:
What’s more important than your training routine is your DIET, and whether or not it’s allowing you to gain weight fast enough.

Are you in-season right now?

nah my season just ended we made it to the semi finals, btw my diet is pretty poor. I was told i should be eating around 3000 cals a day is that right?[/quote]

at 5’11", 135, 3000 should be your minimum

WS4SB seems to be ‘the’ program for young athletes like yourself, but I’m sure someone that actually played football might have a better recommendation.

Stop isolating your muscles and start training movements. Focus on explosivity (is that even a word?) and unsupported barbell and dumbell training (ie. no Smith machine).

Eric Cressey has written some great books for athletes and Robert Dos Remedios Power Training is a good start for a newbie in weight training.

i was thinking of maybe taking a weight gainer or whey protein…? my goal is to weigh around 150-160.

[quote]GDupFRMthaFEETup wrote:
i was thinking of maybe taking a weight gainer or whey protein…? my goal is to weigh around 150-160.[/quote]

No need for whey protein. Just buy chicken. A lot of chicken.

Double calories and protein if you kill your own.

[quote]GDupFRMthaFEETup wrote:
i was thinking of maybe taking a weight gainer or whey protein…? my goal is to weigh around 150-160.[/quote]

See this statement right here is what i have a problem with and what my girlfriend and i talk about almost every other day. I’m not sure if its today’s youth or if its just the basic lazyness of people in today’s society. Shes a teacher at a public high school and comes home and complains about the laziness and stupidity of the kids in her class. I deal with it as a manager of a business. nobody takes the time to figure anythying out themselves or research anything before asking a damn question or for assistance.

There is a whole section based on Supplements and Nutrition with diet plans explaining what you are trying to do, take a minute and read, then ask a relevant question.

look you need to eat a lot and i mean a lot
just an example of what I found in um 2 minutes
https://www.T-Nation.com/free_online_forum/blog_sports_training_performance_bodybuilding_alpha/what_im_doing_to_bulk

[quote]Snookerd wrote:
GDupFRMthaFEETup wrote:
i was thinking of maybe taking a weight gainer or whey protein…? my goal is to weigh around 150-160.

See this statement right here is what i have a problem with and what my girlfriend and i talk about almost every other day. I’m not sure if its today’s youth or if its just the basic lazyness of people in today’s society. Shes a teacher at a public high school and comes home and complains about the laziness and stupidity of the kids in her class. I deal with it as a manager of a business. nobody takes the time to figure anythying out themselves or research anything before asking a damn question or for assistance.

There is a whole section based on Supplements and Nutrition with diet plans explaining what you are trying to do, take a minute and read, then ask a relevant question.

look you need to eat a lot and i mean a lot
just an example of what I found is um 2 minutes
https://www.T-Nation.com/free_online_forum/blog_sports_training_performance_bodybuilding_alpha/what_im_doing_to_bulk

[/quote]

Look i know about supplements theres no nned to insult my whole generation. Weight gainer is just easy low quality carbs, and whey protein ive heard is good when bulking. Im just asking if taking either of these would help me achieve my goals which is what the question is about. So i think it’s relevant…

[quote]GDupFRMthaFEETup wrote:
i was thinking of maybe taking a weight gainer or whey protein…? my goal is to weigh around 150-160.[/quote]

Well, that weight won’t do you any good if it isn’t functional muscle. focus on your training and a good healthy diet first as RebornTN advocated with the chicken statement. THEN, when you got that under control, start looking into supplements.

But plan out the essentials first.

[quote]Billy Whizz wrote:
GDupFRMthaFEETup wrote:
i was thinking of maybe taking a weight gainer or whey protein…? my goal is to weigh around 150-160.

Well, that weight won’t do you any good if it isn’t functional muscle. focus on your training and a good healthy diet first as RebornTN advocated with the chicken statement. THEN, when you got that under control, start looking into supplements.

But plan out the essentials first.[/quote]

Im 15. All you need to know is-

eat, eat, eat, lift, eat, eat, sleep/repeat

Check out my thread on “advice on my routine”.
I’ve got a DECENT diet on there, and hopefully we can get some input from the more experienced lifters.

But yea, chicken/turkey/steak. Dead animals = good.

[quote]RebornTN wrote:
Billy Whizz wrote:
GDupFRMthaFEETup wrote:
i was thinking of maybe taking a weight gainer or whey protein…? my goal is to weigh around 150-160.

Well, that weight won’t do you any good if it isn’t functional muscle. focus on your training and a good healthy diet first as RebornTN advocated with the chicken statement. THEN, when you got that under control, start looking into supplements.

But plan out the essentials first.

Im 15. All you need to know is-

eat, eat, eat, lift, eat, eat, sleep/repeat

Check out my thread on “advice on my routine”.
I’ve got a DECENT diet on there, and hopefully we can get some input from the more experienced lifters.

But yea, chicken/turkey/steak. Dead animals = good.[/quote]

Dead animals…drools arghhh…

no one likes tuna? portable and good for you

[quote]TheDudeAbides wrote:
no one likes tuna? portable and good for you[/quote]

Tuna saves my life. I easily go through 2 cans a day. And it’s quite tasty.

As with anything though, you need a balance, too much tuna and you can get mercury poisoning. Too much beef and you get mineral deposits in your joint (yes its possible, I met an ex-bodybuilder who had this happen to him). BUT if you balance everything out, eat tuna monday, eggs tuesday, chicken wednesday, steak thursday, (just an example) then your body will thank you for the variation and will progress faster.

a can of tuna each day is fine

http://www.T-Nation.com/free_online_article/sports_body_training_performance_diet_nutrition_bodybuilding/the_naked_truth_mercury_tuna

_> I didn’t say it was gonna kill him, I just said that he might get better faster if he gets various sources of protein.