Help with everything

[jd62]

I am 17 years old,ive been training for 2.5 years, i play texas highschool football and im natural. I fluctuate between 179-183lbs everyday and am 6'0" tall. Our coaches have us on a pretty good workout schedule and i trust them very much but am wondering if you guys could tweak it a lil bit for me for better results. i need to gain as much muscle mass as possible and get as fast and explosive as possible. I know that it is not possible to do all 3 but i need to improve somehow. We just got done doing what they call a developmental phase where we do very high reps with light weight. now were moving to the power phase lower reps heavier weight.

MONDAY (explosive)
cardio for 1 hour- agility training and conditioning

PUSH PRESS
4X3
POWER CLEANS
4x3
DEADLIFTS
4x5
GLUTEHAM RAISES
4x8
JAMMER EXTENSIONS
4x5
EZ BAR CURLS
4x8


TUESDAY
cardio for 1 hour- speed training and conditioning

DB BENCH PRESS
4x6
JAMMER PRESS
4x5
TRICEP PRESSDOWN
3x8
SHOULER ROUTINE
3x12
ARNOLD PRESS
4x8
SEATED ROW
4x8

WEDNESDAY
cardio 1 hour- agility training and conditioning

SQUATS
4x5
STEPUPS
4x6
RDL
4x8
(LUNGES EVERY OTHER WEEK)
4x6
DB BICEP CURLS
3x8

THURSDAY
cardio 1 hour- speed training and conditioning

BENCH PRESS
4x5
JAMMER PRESS
4x6
TRICEP SKULLCRUSHERS
4x8
LAT PULLDOWNS
4x8
SHOULDER ROUTINE
4x8

FRIDAY
fun cardio 1 hour of touch rugby ( can be considered conditioning, very tiring.)

our speed traing consists of overspeed training, tires pull, form running, sprints

agility training consists of cone drills, line drills, quickfoot ladders, jumprope and hurdles.

I am also thinking about joining track so that i can get as fast as i possibly can. good idea?

Any input that you guys can give me will be very much appreciated.

This post is very long so i will post another thread on the nutrition forum for help in that area.

Thanks, JD62 outside linebacker

 

[Iron Jay]

I am 17 years old,ive been training for 2.5 years, i play texas highschool football and im natural. I fluctuate between 179-183lbs everyday and am 6'0" tall. Our coaches have us on a pretty good workout schedule and i trust them very much but am wondering if you guys could tweak it a lil bit for me for better results. i need to gain as much muscle mass as possible and get as fast and explosive as possible. I know that it is not possible to do all 3 but i need to improve somehow. We just got done doing what they call a developmental phase where we do very high reps with light weight. now were moving to the power phase lower reps heavier weight.

MONDAY (explosive)
cardio for 1 hour- agility training and conditioning

PUSH PRESS
4X3
POWER CLEANS
4x3
DEADLIFTS
4x5
GLUTEHAM RAISES
4x8
JAMMER EXTENSIONS
4x5
EZ BAR CURLS
4x8


TUESDAY
cardio for 1 hour- speed training and conditioning

DB BENCH PRESS
4x6
JAMMER PRESS
4x5
TRICEP PRESSDOWN
3x8
SHOULER ROUTINE
3x12
ARNOLD PRESS
4x8
SEATED ROW
4x8

WEDNESDAY
cardio 1 hour- agility training and conditioning

SQUATS
4x5
STEPUPS
4x6
RDL
4x8
(LUNGES EVERY OTHER WEEK)
4x6
DB BICEP CURLS
3x8

THURSDAY
cardio 1 hour- speed training and conditioning

BENCH PRESS
4x5
JAMMER PRESS
4x6
TRICEP SKULLCRUSHERS
4x8
LAT PULLDOWNS
4x8
SHOULDER ROUTINE
4x8

FRIDAY
fun cardio 1 hour of touch rugby ( can be considered conditioning, very tiring.)

our speed traing consists of overspeed training, tires pull, form running, sprints

agility training consists of cone drills, line drills, quickfoot ladders, jumprope and hurdles.

I am also thinking about joining track so that i can get as fast as i possibly can. good idea?

Any input that you guys can give me will be very much appreciated.

This post is very long so i will post another thread on the nutrition forum for help in that area.

Thanks, JD62 outside linebacker

Bro, I think the program looks pretty good overall..THe thing is you are doing a lot of work with all the lifting and cardio...YOu really need to eat a shitload of food to pack on the pounds...I think a few of the lifts are a waste of time IMO...CUt out the curls and the seated ROws, you are getting more than enough work w/o doine these...ALso, since its offseason is it possible to cut the cardio back to 1/2 hour? I just think you can probably get by without an hour ED...Maybe just run a few 40's on one of the days...What is your diet like??

 

[jd62]

i cant cut the cardio back because we do it during our athletic period as a team with the coaches leading it. The lifts are afterschool on ourown and they give us a sheet to follow with exactly how much weight to use and which lifts depending on your maxes. I will try to eat more as i probably do not eat enough to gain weight. I guess joining track to improve speed is a no. I posted another post in the nutrition forum and will look for help in that area there.
thanks for your reply.
jd62