QB help

Question
Dear Arthur,

I'm playing varsity football next year and him looking for drills to get better at being the QB for my team i really want a scholarship so him working all off season. I am 6'0" and weigh 155 i want to be around 190 come next summer how can i start bulking up? but my only problem is with my right arm which is my throwing arm. I broke it a couple years back pretty bad which required surgery. Due to this my right arm is fatigued more then my left but my biggest issue is my right wrist it has no strength to continue throwing repeatedly.  cant find any workouts that would build strength in it do you have any special workouts designed for it? I need a workout plan along with when i should condition, do my upper body, and my lower. Any insight you can give me is greatly appreciated thank you.

         sincerely, Jared

Answer
Hello Jared,

Congratulations on moving up to varsity! In order to gain weight you have to add a little mass to your frame. The best way is to do push ups and sit ups every morning and night. This will also help to build strength in that arm. Understand, when you are training, you train until you are tired. Then when you reach that point, you want to dig a little deeper and train some more. At your most fatigued point, you want to make sure that you are still using all the proper mechanics. If 40 throws gets your arm tired you need to throw 60 times. Then build to 80 times. Also, you need to work with individual (free) weights. That way, you can isolate each arm.

Some people work upper and lower body on the same day, but it depends on your routine. I use a routine that works both lower and upper body. Building to my max on Wednesday, then going down lighter Thursday and Friday. Remember when tearing down muscles, you must give them time to rebuild. So I usually take Saturday and Sunday off. Also, I believe that "shocking" the muscles works best. This is mainly speed weights. Short intervals in between each set. Upper, lower, cardio...repetitive. Upper(bench press, curls, pull downs, wing spans), Lower(squats, leg curls, lunges), Cardio (treadmill, bike, no longer than 3 minutes) then right back to upper. I put it all in, in a 45 to 60 minute workout. As many reps as I can get.

I hope this will help you get started. If you have any further questions, feel free to ask.

Thanks,

Coach Anderson