Hey ive been playing team handball since ive been 9 years old now i am 16 and i would like to begin using some weights to improve my game/strength/endurance/quickness.
could anyone help me with making up a program ?
and what are best for pre- and post workout nutrition ?
i got 5 days a week to do workouts and i do cardio 3 times a week for 30-45 min and finnish with HIIT.
i should proberly also say that right now i am not playing because i am moving to another part of the country.
and i have never really done weights before...
thanks on purpose all.
Bodyfat%: around 14-15