im 14 next year ill be a freshman, i play right outide linebacker for my middle school football team. Can someone help me with a workout so i can gain about 30 pounds before next year and so i can get stronger. I weigh 124
Thread: workout for outside linebacker
09-12-2009, 07:28 PM #1
09-12-2009, 07:53 PM #2
09-12-2009, 08:58 PM #3
- Join Date: Dec 2008
- Location: Homer, New York, United States
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As for a workout probably Bill Starr's or WS4SB III, both are very good and can help you.
Also with being a linebacker you'll wanna work on your quickness(agility, flying to the ball, lateral movements). To work on this you'll wanna do speed ladders, along with cone and dot drills.
Some really good speed ladder and cone and dot drills can be found here(along with some other conditioning things):http://www.cuacardinals.com/sports/f...tions.pdf?dec=
Hopefully this helped.
09-12-2009, 11:54 PM #4
09-13-2009, 12:04 AM #5
rippetoes + making your fridge your girlfriend.
**** SAQ(speed agility and quickness) along with footwork or anything besides workouts. 1 gpp session per week, until may, or else you'll end up being a weak sack of ****.
on may you start doing tempo runs and get into conditioning and on june you start SAQ work.
in my opinion, i didn't do ANY footwork work and i don't see a problem with that(unless its the thing that keeps my ankles hurting), doesn't help much... at all, you get enough footwork **** from plyos(if you'll do them) and any kind of running after may.
09-13-2009, 12:49 AM #6
- Join Date: Jul 2007
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...dont worry too much now. your probably going to hit a growth spurt soon, where you will naturally grow 2-6 inches and gain 10-30 pounds.
instead, start thinking football around march/april of next year. dont focus too much on strength and weight. at the freshman level, the most important thing is knowing how to use your body. i HIGHLY recommend trying out for wrestling. wresting enhances your aggressiveness, reflexes, quickness, and endurance. most importantly, wrestlers, whether consciously and unconsciously, know their bodies. they know their strengths and weaknesses, and know how to work their limbs in coordination with each other. that is HUGE at the freshman level, where many athletes are just getting used to their post-pubescent bodies.
if you must lift, do mostly explosive exercises, such as power cleans, weighted and unweighted plyometrics, and sprints (uphill if possible). chest and back are important muscles, but are not necessary as of now.
09-15-2009, 09:52 AM #7
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09-15-2009, 03:15 PM #8
Not to burst your bubble, and not saying that gaining 30lbs is impossible but I beleive studies show that you can only gain 1kg (2.2lbs) of pure muscle per month. I assume you wanted the 30lbs to be pure muscle or mostly muscle. If you have any chance of putting on anywhere near that much weight you will need to learn how to train perfectly, NOT OVERTRAIN, and you will also need to learn how to properly nourish yourself.
09-15-2009, 10:11 PM #9
09-15-2009, 11:11 PM #10
09-16-2009, 02:03 AM #11
yep use a solid simple weigths program of mainly compounds to get a strength base and be used to lifting etc...
read into diets... learn what you should and shouldnt eat...
We have provided some very general guidelines about nutrition, but suggest you use the myriad of information that is available to you. There are six basic nutrients in the food you eat and they are divided into 2 groups: Macronutrients and Micronutrients. Macronutrients are made up of Carbohydrates, Fats, Proteins, and Water. Micronutrients are made up of Vitamins and Minerals.
In general, as a strength/power athlete, we recommend the following guidelines:
1) Eat whole foods.
2) Eat every 2 to 3 hours. This will ensure proper caloric intake, and prevent overeating as well.
3) Eat fruits and/or vegetables with every meal. These are essential for overall health, and ensure adequate vitamin/mineral intakes that are essential in all metabolic functions in the body. This is CRUCIAL for the strength/power athlete.
4) Eat a protein source in every meal. Lean sources are preferred. Refer to suggested foods section.
5) Ensure your carbohydrate sources are from complex grains, vegetables, and fruits. Processed foods are NOT adequate sources and should be only utilized after workouts. See suggested carbohydrate foods section.
6) Ensure your fat sources come primarily from oils, nuts, and red meats. We want you to strive for roughly 25-30% of your daily caloric intake from these sources of food. See suggested fat foods section.
7) Drink non-calorie containing drinks such as water. Reserve your caloric intake for foods.
8) Do not skip meals. Treat your body like a constantly running machine. To continually run, it needs energy to maintain its functions. Take the same approach with your nutritional regimen as you do with the other aspects of your training.
9) Adequate caloric intake is based on needs of the exercise program, and your body weight needs. If you are in need of losing weight, consume below maintenance calories, and if you are gaining weight, consume no more than 500 kcals above maintenance
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