Sunday, July 10, 2011
How to build muscles,speed,agility for 15 year old football player?
well im literally your exact height and weight, i'll try to answer this the best i can but its hard since i don't know what position you play. I am my school's middle linebacker and right guard on the offensive line ( "lead blocker") so i need to be strong and fast, one thing i do for my speed workouts is a dot system to help increase the footwork and agility, i use five decent size dots in the shape of an x and tray to do almost like a hopscotch work out, first working on both feet then with singles, for pure speed work on your lifts that stretch your hamstrings and the speed will come and as for the muscle, if your looking to build muscle fiber (hypertrophy) this makes your muscles bigger by creating more muscle fibers, you need to lift lots of reps. do sets of 10 and 12 at about 75% this will really help build muscle, then when you have built enough muscle fibers you have to start conditioning them with (auto-trophy), this is what makes your muscles lift heavier weights. at that step you need to do sets or 3 sets 5 at between 90-95% of your maximum weight. any ways i hope this helps! and good luck this season!
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