All around training

IronGladiator · 07-13-2008, 07:11 PM

I am 17 years old, 6 ft, and 152 lbs.
I am about to start a workout program to help gain strength and bulk up
but my question is,
how much bigger can i get but still be able to maintain the speed im at now or possible get any faster?

**chrispghmuscle** · 07-13-2008, 07:41 PM

Welcome to the dungeon, nice to have you aboard.

Post your diet and we can help you

Chris

IronGladiator · 07-13-2008, 08:34 PM

I am not on a specific diet because of my fast metabolism i haven't had to worry about a diet yet but i am trying to get on going. I am eating lots of protein and carbs.
If you have any suggestions on what i should eat i am all ears.

**ZiR RED** · 07-13-2008, 10:08 PM

Sounds like you are training for a sport. Which one, football perhaps?

This will make a difference in what you do.

Br

IronGladiator · 07-13-2008, 10:14 PM

Lacrosse.
I play mid field which requires me to run up and down the field a lot.

**ZiR RED** · 07-13-2008, 10:23 PM

Ok.

Lacrosse is a mix between the phosphagen system and the anaerobic glycolitic system. What this means is you'll want to vary your sprinting distance and rest periods.

I suggest rotating rest periods, and running a mix of sprint distances each workout. Do one where your work to rest ratio is 1:2, the next one at 1:3, the next at 1:4, the final at 1:5

This will improve your conditioning and anaerobic endurance for the season. You will also get faster.

In terms of weight training, what is your experience?

IronGladiator · 07-13-2008, 10:25 PM

ive taken a weight training class in school but thats about it.

**ZiR RED** · 07-13-2008, 10:31 PM

Ok, and I also take it your season begins in the fall?

If thats the case, then we'll need to keep your weight lifting very basic, the intensity level low to moderate, and work mostly on developing good motor skills and movement form. During the season, if you have time, your goals will be to improve form and maintain strength. When the season is over we can begin a classic periodization program based upon your level of fitness.

Br

IronGladiator · 07-13-2008, 10:34 PM

no actually the lacrosse season doesnt start until the spring.
so if a higher intensity workout would be better i have about 5 months.

**ZiR RED** · 07-13-2008, 10:38 PM

We start slow, and most of time will be dedicated to developing correct motor patterns and movement form.

To begin I'd have you doing 3 full body workout per week, and depending how you do, after 2-4 weeks progress into a split. The first 3-4 months will be dedicated to hypertrophy, or building muscle. In the final month we will get more sport specific, assuming your foundation is strong.

BR

IronGladiator · 07-13-2008, 10:40 PM

ok sounds good.

thanks for all your help.