I need some help

Question
Hello am 14 yrs old and I live in MI, I need some help. Am a freshmen and our team has already played two games. I play d-end and am a captain but my defensive skills are limited this is my first year playing it and I feel under sized.I feel like am not physical enough and can't tackle with any kind of force or drive through guys. Am 5'8 and 130 but I get pushed . I can't lift a lot so I feel like it's effecting my football ability right away. My bench is poor and I can't squat or deadlift more then 155. I was wondering if I had more muscle I could be more affective or if I had more bulk on my frame I would be more effective on the football field. I also have a hard time reading offensive linemens blocks, the hook for example my last football game I was playing d-end outside contain with two blocker on me on a sweep play but I couldn't spilt the guys so the running back cutback behind the block and scored a td. I was hoping you could explain how I could become better at reacting to these plays and drills I could do around the house for all the things I mentioned in this letter thank you. sorry it was so long I didn't want to write two.

Answer
Dear Trevor:
Let's start by getting you in shape.
DO NOT DO THIS WORK OUT IF YOU HAVE NOT BEEN WORKING OUT REGULARLY.THIS WORK OUT WILL CAUSE YOUR MUSCLES TO CRAMP UP FOR A MONTH IF YOUR BODY IS NOT READY FOR IT. I AM NOT KIDDING.   

You need to get your PARENTS, your COACH, and your DOCTOR involved.

1. GET YOUR PARENTS PERMISSION AND ASK FOR THEIR ADVICE. THEY CAN BE OF GREAT HELP TO YOU.

2. TALK TO YOUR COACH HE IS THERE TO HELP YOU. HE WANTS YOU TO SUCCEED. HE CAN GET YOU STARTED ON THE RIGHT PROGRAM.

3. BEFORE YOU START ANY PROGRAM MAKE SURE YOU GET YOUR PARENTS PERMISSION AND YOUR DOCTORS OKAY. REMEMBER ONLY A DOCTOR CAN TELL YOU IF THE PROGRAM YOU ARE STARTING IS TOO MUCH FOR YOU. IT IS BETTER TO BE SAFE THAN TO BE SORRY!!!!!!!!!!  

You might want to give this work out a try.
Try doing Hundreds it is a muscle blaster to the max. The way to do hundreds is to lift 1/4 of what you normally would lift for 100-reps.

For example if you normally lift 200 pounds on the bench press you would cut that amount to 50 pound more or less. Your goal would be to bench press 50-pounds 100-times. Your first few reps will seem easy but before you get to a total of 100-reps your muscles will give out. Rest for only a minute or so and then continue from where you left off.

Lets say that you were only able to do 25-reps before your muscles gave out, then you would need another 75-reps to finish your workout.

You want to have a total of 100-reps.You do not want to count sets you only want to count reps. Do as many sets as it takes to reach a total of 100-reps. No more!

You can only do hundreds on two major body groups at a time and never on the same day. Try this workout.

Do your chest and back workout on Mondays, Wednesdays, and Fridays only. On Tuesday and Thursday workout your legs and rest on Saturday and Sunday.

Do one exercise of 100-reps a day (only) and you are done with that muscle group for the day. NO MORE! You DO NOT WANT TO OVER DO IT.

This is a major wake up call for your chest, back, or what ever muscles you want to work on. You can do the same type of work out for your other body parts. For example, try working out your biceps and triceps together or quadriceps and calves. Do not do all these work outs in one day because it is too much for the body to recover from. Short (45-minute) naps during the day are great to help the body grow.

Short (45-minute) naps during the day are great to help the body grow. Drink lots of water, get lots of sleep, and do not over do it. Remember your body needs time to recover from the workouts. And this is also the time, during which, your body grows. Remember your body does all its growing when it is at rest, not when you are working out so give it time to recover from the workouts. Here are a few tips to help you deal with the offense.


Defensive Linemen
To get into a proper defensive linesman stance, stand with your feet parallel, knees flexed, and bend forward, resting forearms on knees. Reach out with both arms, hands on ground. Then raise one hand, open, palm forward.

DOUBLE TEAM
If you are double teamed, turn your body sideways into the gap between the two blockers and if you need too drop down to one knee.


WHEN THE HAT MOVES FORWARD
When the offensive player moves forward, the defensive lineman must step to the blocker, with a forceful blow (by the heels of the hands) strong enough to stop the blocker in his tracks. He must then separate from him and move to the ball. If the offensive lineman tries to cut him, the defensive lineman must extend his arms and force the blocker to the ground. At the same time he must kick out his feet backwards and away from the blocker.


WHEN THE HAT MOVES INSIDE OR OUTSIDE
The defensive lineman must be able to shuffle laterally keeping a half a man ahead of the blocker while reading the play. Remember the blocker is trying to keep you from the play. So if he is trying to block you from the right side, the play is going to the right side. If he is trying to block you from the left side, the play is going to the left side.


WHEN THE HAT MOVES BACKWARDS, BULL RUSH   
The defensive lineman must rush hard and close the distance between himself and the offensive lineman. The defensive lineman now becomes the offensive lineman; so to speak, by driving his opponent back (with the heels of the hands) as hard and fast as he can to get him off balance. The same drive block the offensive lineman uses against you is now used by you to get to the quarterback.

Remember the offensive lineman is dropping back as fast as he can to pass block. If you can make contact and keep driving him backward he is going to lose his balance and fall down on his rear. And you will have a clear shot at the quarterback. There are many other techniques used to rush the quarterback however, I will only go over the bull rush because I do not want to step on anyones toes. Most coach like to pick which techniques are going to be used by their defensive linemen and they do not want another coach butting in to their business. The bull rush is the only one that can be used without anybody being the wiser. From far away it looks just like any other rush technique. Here is a tip that will put a smile on your face. You are probably asking yourself, is there anyway to know when he is going to pass or run block? The answer is, look at his feet.


READ THE LINESMEN FEET
If the play is a run, the linemen will have most of their body weight on the front of their feet and their heels off the ground. If the play is a pass, the linemen will have most of their weight on the back of their feet and their heels on the ground. They also might do this if they are going to pull. Some of the linemen point their feet in the direction they are going to pull.

If you have any questions on how to do your work out just let me know. I will be more than happy to help you in anyway I can.

Your friend, Coach Louis