Hi, I am 15 years old and I am going into 10th grade. I am 5 foot 7 inches, and 145 pounds. I am playing defensive back and wide reciever. I am trying to get prepared for football (which I have been playing since 7th grade)

I was starting in 8th grade, then barely played in 9th grade. Last summer I told myself I would work during the offseason....but I didn't and it showed when I was standing on the sideline.

Anyway, here is what I am going to be doing during the summer. I have work from 9 AM - 3 PM , and I like to be free after work, so my workouts will take place at 6 in the morning. It is hard to get up, but I will manage.

Here is my plan as far as working out goes. I am planning on following the "bulking guide" in the Weight Training section. I figured this hits the major exercises, even though I am not trying to "bulk" just get stronger.

Monday - Chest/Triceps

flat bench press
- warm up x 3-4 sets
3x6-8

Incline bench (30 degress)
3x6-8

weighted dips
- warm up (on "dip assist machine") 1 set
3x6-8

close grip bench press
3x6-8

cable tri extension
2x6-8

Tuesday - Cardio, not at the gym. Jog/Sprint

Wednesday - Legs

Squats
- warm up 3-4 sets
3x6-8

legg press
3x6-8

legg curls
warm up - 1 set
3x6-8

standing calf raises
3x6-8

Thursday - Cardio, not at the gym. Jog/Sprint

Friday - Back/Biceps

pull-ups
(warm-up with lat pull down) 3-4 sets
3x6-8

one arm dumb bell row
warm-up - 1 set
3x6-8

bent over BB row
3x6-8

standing bar bell curls (EZ bar)
3x6-8

seated fore arm curls (forearm on leg)
3x6-8

close grip pull ups (chin-ups)

Saturday - Shoulders/Traps

Military press
- warm up 3-4 sets
3x6-8

Side lateral raises
3x6-8

DB shrugs
3x6-8

Sunday - Off

I will also mix in abs a couple of days (most likely on cardio days). This workout will be for about 4 weeks. In mid-July football camp will start, which is for 2 and a half hours, 5 days a week, and includes running and weight training. That camp is for 3 weeks. After that camp ends, there is one week until football practices begin, and I will take it easy that week.

Any suggestions? I am planning to do the Tuesday/Thursday running on an empty stomach because I heard it can have benefits. I will eat breakfast on days that I go to the gym, probably a nutrition bar and water.


I appreciate any suggestions.


Mike

Anyone? I'll even take someone just telling me, "sounds good" :nod:

You are the exact same age and similar stats (~5'7" 155) to my little brother, who is also going out for wide receiver on the football team next year. He is doing some track workouts this summer - his coach actually has him coming in 2x per day to do them - so most of his training is sprinting and a few longer distance runs for endurance. He is doing some weights, too, and inhaling food :) So perhaps you might think about adding some sprinting workouts to your schedule, as opposed to longer runs at this time?

I would also not do fasted cardio, since you are not trying to lose weight. Make sure to eat a good breakfast every day. With all the workouts you'll be doing you are not going to get fat unless you eat a lot of junk foods. But you might be undereating.

I would also not do fasted cardio, since you are not trying to lose weight. Make sure to eat a good breakfast every day. With all the workouts you'll be doing you are not going to get fat unless you eat a lot of junk foods. But you might be undereating.

Thanks for that bit of advice....yes I will eat breakfast everyday. I'm pretty sure I'm not undereating. I tend to eat a lot but I am going to try to eat the same ammount, but healthier over the summer. With all this exercise....if I start to gain fat, then I'll have something to worry about. ;)