Getting In Shape For A HB/WR

Question
Age: 14
Country: USA

Hey there. I am in the 8th grade currently, going to be a freshman but I won't be playing until sophmore because I am expelled for a year.

Last summer, I was 5'3 and 110lbs. As you can see, I am a small player. Most of my team was about a few inches taller than me (tallest player was 6'1";heaviest was about 230lbs). But I was one of the, if not the best running back in the league according to my peers.

Right now, I am 5'4, 115lbs. Not sure about my 40 time.


I started at running back, mostly got runs to the outside because of my speed.

I am a skinny player, but I can take hard hits, don't know why. Anyways, my question to you is, how can I get in shape, by that I mean get stronger legs, arms and get faster.

My faster I mean increasing my speed off the ball, running speed, route running speed, everything with speed.

Also, stronger arms, I would like to know how to get that as well.


Answer
Dear Jay Espinal:
The first thing you have to do is stop getting kicked out of school. You can be the best running back in the country, and nobody is going to know it if you are sitting at home watching "I Love Lucy" on your TV. You have to get your act together. If you do not, you will never see college football or the NFL except on TV. Now that I made my point let's move on. Let's start by putting some muscle on your body.

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.

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 workout on Mondays, Wednesdays, and Fridays only. On Tuesday and Thursday workout you back. 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. You will need plenty of rest to go along with your workouts. Remember that your body needs to rest in order to build muscles. Your muscles grow when you give then time to recover.

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. Let's get you into shape.

Try basketball it is a great sport and 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 also might want to 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, on regular bases, and you will get into fantastic football shape. You will also improve your coordination and reaction time. If you do not want to play basketball or handball try some running.

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. You want to be fresh in the fourth quarter when everybody else is exhausted.

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.

By the time you start football camp, you will be in the best shape of your life. TAKE IT SLOW. Do not push too hard and make sure that you get checked by a Doctor first.


Your friend, Coach Louis