Hows this for speed and football?

[znicks1]

I'll be in the 9th grade in 2 months, so I'm thinking about being a fullback, maybe a tight end. I'm not fast enough to be a wide receiver or a runningback. I'm 5 foot 8 and 130 pounds (no fat at all). I want as little hypertrophy as possible. I work out just enough so I get a 100% recovery after every rest day. I don't under do it and I don't over do it.

Day 1:8 sets of 2 reps for bench press and chin ups. 10 sets of 2 reps for squat.
Day 2:Rest
Day 3:Upperbody and lowerbody plyometrics and sprints.
Day 4:Rest
Day 5:8 sets of 2 reps for bench press and chin ups. 10 sets of 2 reps for straight leg deadlift(im trying to balance it out between the quads and hamstrings )
Day 6:Rest
Day 7: upperbody and lowerbody plyometrics and sprints.
I don't see the purpose of having muscle that doesn't do anything. More size means I need more endurance. If I spend more time on getting endurance then thats less strength I could be getting.

[exy]

I'll be in the 9th grade in 2 months, so I'm thinking about being a fullback, maybe a tight end. I'm not fast enough to be a wide receiver or a runningback. I'm 5 foot 8 and 130 pounds (no fat at all). I want as little hypertrophy as possible.

Day 1:8 sets of 2 reps for bench press and chin ups. 10 sets of 2 reps for squat.
Day 2:Rest
Day 3:Upperbody and lowerbody plyometrics and sprints.
Day 4:Rest
Day 5:8 sets of 2 reps for bench press and chin ups. 10 sets of 2 reps for straight leg deadlift(im trying to balance it out between the quads and hamstrings )

After Day 5 I start over. I want to get quicker and stronger.

Looks good, but you're too tiny for tight end bro. Might want to consider permabulking.

[Rsun88]

you should be sprinting more than one day a week, also tell us the distance you're sprinting and how much rest you're getting in between reps. why are you worried about hypertrophy?

do some type of conditioning on day 2 and day 4? are you taking weekends off?

[gnarsurf]

u have a terrible philosophy there

get bigger

[Rsun88]

You need the extra size to survive camp. F = ma

You need to sprint more if you want to get faster. You need to condition in order to get ready for camp and the season. You can condition yourself w/o stressing your CNS. You can work out your hamstring and quads on the same day.

I really think you're under-doing it as far as lifting, sprinting, conditioning is concerned.

[flatir94]

I don't see the purpose of having muscle that doesn't do anything. More size means I need more endurance. If I spend more time on getting endurance then thats less strength I could be getting.

Thats not true at all you can gain pure clean muscle and get bigger while get leaner and loosing body fat and staying conditioned but your going to have to do way more than what your doing you need to lift WAYYY more and whats up with the two rep thing you should be doing no less than 3 reps and thats with like 70-90% of your max 60% and lower you should aim for 5. Also EATTTT make sure its clean foods lean protiens and low fats for your weight you should eat around 2,000-3,000 calories a day. Also the best thing to do for speed and conditioning IMO is bleachers and sprinting the 100 meter dash and doing some change of direction stuff.....If you really want to play full back or TE you need to get way bigger if i was you i would work really hard at running good routes and having good hands then just go out for reciever you could be running a 5.4 forty and burn a corner running a 5 flat with good routes and good hands. You could Pm me if you have any questions about what i just said.

Good luck

[Khurinator]

I'll be in the 9th grade in 2 months, so I'm thinking about being a fullback, maybe a tight end. I'm not fast enough to be a wide receiver or a runningback. I'm 5 foot 8 and 130 pounds (no fat at all). I want as little hypertrophy as possible. I work out just enough so I get a 100% recovery after every rest day. I don't under do it and I don't over do it.

Day 1:8 sets of 2 reps for bench press and chin ups. 10 sets of 2 reps for squat.
Day 2:Rest
Day 3:Upperbody and lowerbody plyometrics and sprints.
Day 4:Rest
Day 5:8 sets of 2 reps for bench press and chin ups. 10 sets of 2 reps for straight leg deadlift(im trying to balance it out between the quads and hamstrings )
Day 6:Rest
Day 7: upperbody and lowerbody plyometrics and sprints.
I don't see the purpose of having muscle that doesn't do anything. More size means I need more endurance. If I spend more time on getting endurance then thats less strength I could be getting.

i was 5'11 152 my freshman year. im going into my senior year as Defensive end at near 215 6'3, id say if ur doc says ur gonna grow a little bit, try receiver, or u could bulk up massively, but a tight end and fullback have to block more than run the ball/catch. by the way, 8 set of 2 reps, WTF? seriously dude since ur just starting lifting id imagine u need to just go for a good x10 x8 x6 x4 for 4 sets and get comfortable. 8 sets of 2 reps just seems useless at some point.

[scott_donald]

u have a terrible philosophy there

get bigger

he wants functional strength though...

[carl.c]

At some point you need togiveup on the weird workout and start training smart.
Best program out there right now is mark rippetoe for the beginner. Once the rippetoe program stops working switch to defrancos. I think de franco is a better program for the advanced athlete.

one question how did you come up with the routine you are currently on?

[scott_donald]

At some point you need togiveup on the weird workout and start training smart.
Best program out there right now is mark rippetoe for the beginner. Once the rippetoe program stops working switch to defrancos. I think de franco is a better program for the advanced athlete.

one question how did you come up with the routine you are currently on?

well... i certainly would not agree there... there is no best program... there are good ones... but he is better to have something tailored to his needs and not just a general template...

[carl.c]

Not sure why you don't like rippetoe and defranco both have open templates ?
This kids problem is he has no idea what to do. Not saying hes stupid or anything just dosn't know. Now he could go on line and with some luck and a couple of years of trial and error figure out what to do or he could find two people like rippetoe and defranco who have put in the time and are great at what they do.
From the look of his routine and his philosophy on lifting he has already started down the wrong path.

[scott_donald]

Not sure why you don't like rippetoe and defranco both have open templates ?
This kids problem is he has no idea what to do. Not saying hes stupid or anything just dosn't know. Now he could go on line and with some luck and a couple of years of trial and error figure out what to do or he could find two people like rippetoe and defranco who have put in the time and are great at what they do.
From the look of his routine and his philosophy on lifting he has already started down the wrong path.

they are good basic templates just pees me off when people say do this its the best...

[carl.c]

I will stand by my statment that these two are the best for the beging athlete, until someone shows me abetter plan for starting out new athletes . As people advance under these two programs they are given the info they need to start creating their own routines.
Please note I say athletes not the person who wants to bodybuild or just enjoys fitness.

[scott_donald]

I will stand by my statment that these two are the best for the beging athlete, until someone shows me abetter plan for starting out new athletes . As people advance under these two programs they are given the info they need to start creating their own routines.
Please note I say athletes not the person who wants to bodybuild or just enjoys fitness.

any weight program in a beginner will show improvements... but they are good... but people need to learn to see what works best for them...

[carl.c]

Ah but is the improvment maxumal and safe, look at what znicks1 is doing is this maximizing his time and is it helping him build a solid base? I see no leg work I also see no power lifting so he is wasting his time trying to develop into an athlete. Now comes the reason for my recomendation.
I can't work directly with him so I have no way of teaching him correct form and theory. If i send him to rippetoe and defrancos web sights and u-tube videos he can see proper form and the hows and whys of lifting. I could set up a program for him but it is risky since he has little lifting experiance. I assume this based on his posted workout.
I recommend these two after reveiwing many web based programs and books, I find these two to be the best out there.