advice and tips

Question
yes hi I'm writing this to you since you have the knowledge from what i seen. ok I'm a 5,9 and currently have a weight of 240, I'm entering my sophomore season and I'm on the verge of playing varsity or staying on jv i am a center a defensive tackle but i might be playing nose guard because they need some one to demand the double team that wont be a problem because at a jv level I'm going dominate this yr i currently squat near 400 probly around 375 my bench I'm not sure i just been doing reps of 135 i am fast 4 my size so i play guard when i practice with varsity and I'm also a good longer snapper trying 2 get 15yrd snaps down packed ok my question is my senior I'm the only linemen in the class of 2010 and i want to be at the top performance possible so i can get scouted and most important help block for my team offensively defnesively I'm fast on my feet and i can get off the line quickly i just need more strength because when i try to stop the varsity players i just get pushed back so i need your help on how to get stronger by my senior yr and faster another questioned i have is i want to lose my weight and i wanted to add muscle instead i wanted to know if i should lift to lose the weight or run then lift  I'm currently going 2 all the summer conditioning running and lifting on Mondays and Tuesdays its regular lifting den conditioning the practice and wedsdai we go to 7-7 i go to practice my snapping i wanted to also know wheres to improve defensviley and i want play tightened but my coach wont let me i have great hands and my hands are the biggest on the jv and varsity teams so i have a better chance of catching it and i can catch very well i don't look like I'm 240 i look a whole lot lighter but i want it to drop to like 220 by my junior year i also want ways to increase my bench and different tips on how to be the best linemen i can be my senior year hopefully i will be playing tightened but i don't know also how much taller do you think i will get also what do college scouts look for when taht are at a game scounting linmen or tight end or just in general
                  thank you for reading this long message

Answer
Dear Junior:
If you are going to start on the college level you are going to have to improve your overall skills. You will need to improve your speed, conditioning, and strength. Let's start by getting you in shape.

REMEMBER ONLY A DOCTOR CAN TELL YOU IF THE PROGRAM YOU ARE STARTING IS TOO MUCH FOR YOU. 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 want to be quicker than everybody else and be able to run like a linebacker? Try basketball it will help you get into football shape. It will teach you how to run back, forth, and side to side without thinking about it. Basketball will also help your coordination, quickness, conditioning, and improve your foot work. This type of workout is especially good if you want to play half-back, defensive end, and or defensive back.

You want to be coordinated add handball to your workout schedule. Just like in basketball, handball forces you to run back, forth, and side to side without having to think about it. You just react to the ball much like in football. Handball can be of great help, to a football player, for all the same reasons as basketball.

Try playing these two sports, as part of your routine workout, and you will get into fantastic football shape. You will also improve your reaction time. If you do not want to play basketball or handball try some running.

Do you want to be fresh in the fourth quarter when everybody else is exhausted? Start by running a 1/2 lap around the football field everyday. Be sure to sprint the last 100-yards of your run. This way you work on your wind sprints and long distance running at the same time.

After a week or so, when you feel up to it, add a half a lap to your workout. Keep adding a half a lap, every week or so, until you reach 3 or four miles per workout. Only workout once a day, you do not want to over do it. You want to build your body up not use it up. Be sure to drink lots of water, you will need it. And do not do all three work outs together. Just pick one and do it.

TAKE IT SLOW. Do not push too hard and make sure that you get checked by a Doctor first.

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. 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. working out your biceps and triceps together

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.

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 any way I can. When you are ready let me know if you still want to be a tight end. I can give you some tips that will help you start on the varsity level.

Your friend, Coach Louis