need a complete work out program

[vikings1142]

ok i have no idea what all this stuff you guys talk about is exept stuff like bench squat suicides and curls but thats about it and im only 13 but dont tell me im too young cuz thats not what im looking for.

I need a program for gaining weight

increasing speed

Increasing my vertical

Increasing all skills for play gaurd

Increasing all skills for playing receiver/ss

Im only in 7th grade and next year im looking to make my schools basketball team and put on 10 pounds for football season.

im looking for a 4-5 day a week workout and ill even do 2 workouts each day if you think i might need it(im 5'1 105 lbs 13 y/o need 115 lbs)

and how many shots do you recommend a day for each(jump shot, 3 point, and free throw)

[olinerules87]

At your age do 2 sets of 10 reps. The main lifts that would help you the most are lifts like bench, squat, power clean, and power snatch. Go to the exercise guide to learn how to do different lifts. http://www.bodybuilding.com/fun/exercises.htm

[vikings1142]

ok thanx

[Confucius Taoka]

To increase verticle, or maximise your verticle gains, I think you should stretches prior to sleep, drink milk... play some ball, I don't know, jump a lot too... skipping is good here.

[vikings1142]

lol ok