stamina and strenth gain

Question
hey greg, im 15 years old, 155 pounds and 5'10".
i would like to know some work outs or activites i can do do gain stamina. i ride my bike a lot(offroad on ruff trails (little roads).  but i want to know some others that have a bigger affect on my stamina.  that is my main focus

secondly, i would like to know a few workouts you suggest for upper body strength gain.  if possible please tell me a workout that works most of the core upper body muscles instead of like 10 different ones. if possible if you dont have one thats fine too.  (mainly i want to work on arm and chest strength) my back is strong from archery i use a 67 pound draw weight so.

Answer
Dear Scott,

Stamina is something that really comes with as time goes on. I would suggest 30 mins grunge matches which is basically wrestling for 30 mins straight and if the person gets pinned, then u get up and do it again. Those work really well or any other excersize. Wrestling practices are meant to help those out like 5 mile job and then just work out wtih push ups and sit ups. Just push yourself to the edge and then push a little more every time.

Upper body strength is pretty simple. You can lift a lot of weights. That's basically the only thing you can do for upper body strength. Well push ups would also help. 155 pounders usually have alot of upper body strength but keep in mind that just cause you lift alot every day, that muscles will magically spring in. It takes time so jsut keep lifting those weights, doign those push ups and just keep wrestling. Wrestling in general will increase everything at the same time. Do grunge matches whenever you can and enter into tournaments whenever you can. You work on skill, stamina and strength when you wrestle. If you have any other questions just write again.

Greg