Weight Program
- Thread starter RUBigJ
- Start date
He`s right. Its the basics that will get him to see the best gains. But keep the lifts mixed with sprints, hills, dog sled work and flexibility training. No need for 5+ mile jogs for a football player.
Last edited:
As for the best routine splits, an effective program complete with periodization, plus short and long term goals will require a much more detailed plan. And if you tell him one thing tell him, "you can`t out train poor nutrition."
This is what I did when I got out of college - put on 30 pounds of muscle over the next year
Old school and simple, but very effective
http://www.amazon.com/Super-Squats-Pounds-Muscle-Weeks/dp/0926888005
Old school and simple, but very effective
http://www.amazon.com/Super-Squats-Pounds-Muscle-Weeks/dp/0926888005
Keep it simple. I agree with above suggestions. Don't miss days. Every workout matters. Don't over do it. Sometimes if you push it too hard everyday you will find your gains will be limited if not sent into reverse. Mix heavy days with less reps with lighter days and more reps.
One other thing - technique is very important..
Basic lifts are amazing, but will result in injury if you use incorrect or sloppy form.- especially the most important lifts like squats and deadlifts
Invest in someone to teach him how to do the lifts properly
Basic lifts are amazing, but will result in injury if you use incorrect or sloppy form.- especially the most important lifts like squats and deadlifts
Invest in someone to teach him how to do the lifts properly
Where does he live? Surprises a school doesn't have a program. Is he in NJ and is he at a large school, like a GMC red division school, or a small school? Also, does he live in a town that has a training/ conditioning gym? I.e. East coast conditioning or a place like that.
Hire a trainer. Not just a meat head at the gym. Find one through one of the many perfirmance center. Try to make sure that they are certified sport strength coach.
The reason is that to many young children injure themselves because they just read some magazine or book and follows the program. What they need is someone to teach them proper technique. Just walk through any gym and you see many people just asking to get injured using bad technique. A few sessions should be good and then they can follow the program they give them or the one online.
Dont know were you live but there are a slew of strength training gym geared toward getting high school kids more prepared for their sports
many of the suggestions above are pretty good but the main this is nutrition, flexibility, speed and explosion. Also, find some way for him to get some film and study study study.
As Kevin once said when John interviewed him. We are all big and strong guys when we get to college. Some bigger, some stronger. But, decision making is what sets you apart.
If he stays a TE, he has to study OL and WR play too.
As Kevin once said when John interviewed him. We are all big and strong guys when we get to college. Some bigger, some stronger. But, decision making is what sets you apart.
If he stays a TE, he has to study OL and WR play too.
I am a certified trainer with NASM and hold a youth fitness specialty and I agree this is sound advice as well. Bad technique in the adult population often leads to acute injury. In a younger population it MAY lead to acute injury but will likely lead to muscle imbalances which will later lead to acute injury. Whatever you do just don`t hire any old trainer at Retro, Golds or any of the other box gyms. I also have a pet peeve when some novice whips out the fat calipers for a body fat measurement. I suggest you move on to the next guy.
If he is 175 pounds, there probably won't be much to use the calipers on!
Common thread themes seem to include compound, basic moves and knowing how to do them.
For example (being slightly flip) he probably doesn't need to do a single arm curl if his program is well designed - the back rows will more than take care of the arms. He won't need to spend hours in the gym.
The old Ironman magazine books were great - things like Super Squats (which I mentioned before), Brawn (Stuart McRobert), Ironman's Mass Training Tactics (Steve Holman) were really solid for natural hard gainers and helped me immensely as I went from roughly his size to (eventually over 2 years) 230 pounds
That said, squats, dead-lifts, and the like are dangerous if not done properly -don't skimp on getting someone to get him started doing the lifts properly
Common thread themes seem to include compound, basic moves and knowing how to do them.
For example (being slightly flip) he probably doesn't need to do a single arm curl if his program is well designed - the back rows will more than take care of the arms. He won't need to spend hours in the gym.
The old Ironman magazine books were great - things like Super Squats (which I mentioned before), Brawn (Stuart McRobert), Ironman's Mass Training Tactics (Steve Holman) were really solid for natural hard gainers and helped me immensely as I went from roughly his size to (eventually over 2 years) 230 pounds
That said, squats, dead-lifts, and the like are dangerous if not done properly -don't skimp on getting someone to get him started doing the lifts properly
Tell him to seek out the wrestlers. They and their coaches know what they are doing with training kids as young as this, that may still grow another couple of inches. They don't call it grappling for nothing. Core strength, quick power, leverage, hands, wrists, neck, trunk, stamina and nutrition. Strength and agility over bulk right now. This young man is still a relative string bean! He will not out muscle many yet, and that is what wrestling teaches one to work around. Start the project, building the strong foundation. The final product will follow.