this workout plan?

[chattlax2]

what do you guys think about this workout plan, i found this PDF on TLF i think, but anyway scroll down to the bottom (pg. 16).. i started today.. http://www.stclax.org/Forms/Offseason%20tips%201.pdf

[LiquidMercury16]

Depends what you are trying to do. If you're trying to gain strength/power there are better programs but this seems to at least cover most of the basics.

[LaxStar123]

I play football so all i am doing is a football work out but running alot so i can keep up on my speed because when you work out you put on weight fast because muscle weighs more than fat

[LiquidMercury16]

Working out doesn't make you gain weight. Eating enough makes you gain weight. Working out determines what type of weight.

[ajmassaro157]

Depends what you are trying to do. If you're trying to gain strength/power there are better programs but this seems to at least cover most of the basics.


do you know of any programs that are out there that are more focused on gaining strength/power?

[LiquidMercury16]

yah, I know plenty. GVT, 5x5, Texas Style Progressions, Progressive Overload, EDT, Bloodybarbell Complexes, Band/Chain work and a whole lot more. I prefer 5x5 and GVT

[ajmassaro157]

are these actual full body workout programs? and if so, I'd appreciate it if you could send me a few links with the workout programs all worked out for me?

[LiquidMercury16]

yes they are all full body, most of them I don't have links for. GVT/5x5/texas style I have templates in excel. I can make chain/band workouts and i'd have to look for links for the others. Mainly check out t-nation.com and you can find info on all of them

[ajmassaro157]

alright thanks alot man, I appreciate it, and to the thread starter, sorry if I hi-jacked this thread, I've been doing that alot lately :banghead:

[RandolphAttack2]

Does anyone know good programs that can improve explosiveness and speed for a 12-year old attackman? Also, would a brick wall be OK for wallball?

[LiquidMercury16]

as a 12 year old attackman i'd say just eat your veggies. I would never put someone on a lifting program until they have hit puberty and are in highschool honestly. Can stunt growth if done too early in development. Only way to build explosiveness and speed without weights is chute training or foot drills.

[Cburylax]

as a 12 year old attackman i'd say just eat your veggies. I would never put someone on a lifting program until they have hit puberty and are in highschool honestly. Can stunt growth if done too early in development. Only way to build explosiveness and speed without weights is chute training or foot drills.

LM, its been discussed many times that lifting does not stunt growth. Here is a link that discusses this with sources:

http://www.teenbodybuilding.com/derek42.htm

[RandolphAttack2]

Guys I'm not saying lifting I'm saying running and stuff like that.

[LiquidMercury16]

LM, its been discussed many times that lifting does not stunt growth. Here is a link that discusses this with sources:

http://www.teenbodybuilding.com/derek42.htm


I'll see if I can find the research that there has been cases where heavy loads on the spinal cord pre-puberty has led to less than normal growth in height due to growth plates not being able to expand. Granted this is also due to kids lifting too often in particularly squats. It is the same concept as to why people end up actually growing when spending lots of time in zero-gravity environments. Lots of time under pressure can stunt growth to the same effect. I say they shouldn't lift more to the fact that most young kids don't know what they are doing and don't have the maturity to act right in a gym at least in my personal experience. I see young kids (highschool kids too) that just screw around in the weight room and it's irritating.

[LiquidMercury16]

Also, you are more prone to injury when you are growing because bone plates haven't solidified. So better to stick to situations.

[Cburylax]

I'll need to see those sources about growth stunting. Open a new thread if you want to continue this discussion so as not to completely hijack this one.

Regarding the original post, I took a look at the Ohio State program list on the last three pages. While its a sound strength program, I think it is missing areas in flexibility, core stabilization, functional loaded movements, and plyometrics. I would advise going to a strength and conditioning coach and paying for them to design you a program after you are given an assessment test and your goals evaluated. Also, keep in mind this is a program for college age players who have a strength coach watching them.

[Cburylax]

Also, you are more prone to injury when you are growing because bone plates haven't solidified. So better to stick to situations.

LM, please cite your sources.

[LiquidMercury16]

I will when I'm not at work and have more time to look around instead of just responding real quick while my boss is looking the other way heh. And you and I have gotten bad about hijacking cbury haha, always seems to be about working out but I'll admit it's nice to hear from someone who seems to have different viewpoints.

[chattlax2]

ya haha you hijackers, nah its fine, but anyways i am looking to put on muscle mass more than any specific thing, i do play attack, if that helps with your suggestions? and with protein drinks- i just basically take with every meal and after i work out right?

[LiquidMercury16]

before and after you workout for sure, probably around 4 times a day. Make sure in the shake after your workout you are getting carbs in too, this will spike insulin levels which will increase uptake of amino acids and what not. Insulin is highly anabolic too. Eat lots of solid foods too. If you can't gain weight you're not getting enough in flat out. Training determins mass composition, how much you eat determines how much you gain. If you are eating enough you will be gaining weight even if its fat. Training determines if its fat or muscle.

[chattlax2]

what should i be trying to get out of my regular diet? like carbs or what?

[LiquidMercury16]

depends what type of diet you're following. You could try carb cycling diets or just high calorie. Generally 1.5g/lb of bodyweight for protein. Carbs are generally 2-3g/lb of bodyweight fat is usually 1g. This is just basic diet there are a bunch of different types that may be more effective for your bodytype. Do you play at chattahoochee?

[chattlax2]

no i play for baylor in chattanooga.. are you associated with any ga lax teams?

[LiquidMercury16]

chattahoochee and northview, both in northside of atlanta in the alpharetta area.

[ajmassaro157]

before and after you workout for sure, probably around 4 times a day. Make sure in the shake after your workout you are getting carbs in too, this will spike insulin levels which will increase uptake of amino acids and what not. Insulin is highly anabolic too. Eat lots of solid foods too. If you can't gain weight you're not getting enough in flat out. Training determins mass composition, how much you eat determines how much you gain. If you are eating enough you will be gaining weight even if its fat. Training determines if its fat or muscle.

keep in mind to still eat healthy and know that eating wendys every meal is not going to get you anywhere except probably in the hospital which is the worst place you want to be in the offseason

[LiquidMercury16]

I figured that would be obvious. Even though the grilled chicken sandwich from wendys is great. I look at it this way. Eat alot, eat healthy 90% of the time, and lift big and you're gonna get bigger and stronger. The key is eating alot. When you are eating healthy foods have less calories because they don't have added fat/sugars/oils usually so you have to eat more of them to get the same amount of calories in as something that is unhealthy. I personally like this because I love food and that just means I get to eat more. When I first started bulking and gaining size/strength I had to force myself to eat 3500+ calories a day. Now I have no problem getting in 5000+ all of healthy food. Keep in mind that the more you weigh the more calories you need.

[ajmassaro157]

do you have a set diet or just eat what you can? and if you do, please be kind enough to share it with us

[chattlax2]

i am mostly a vegetarian actually..I think that probably helps a lot and also hurts, that is why i need protein shakes haha

[Cburylax]

whoa guys....we all need to make a conscious effort not to hijack threads. Start a new one. I believe this one is about a workout plan.

[LiquidMercury16]

yah but the OP was the one who changed mid-thread to a new topic haha. And ajmass, there really isn't a diet to eat what you want all the time. Sure there are diets where you eat 5 days a specified way and than for 2 days you get to eat basically how you want and I enjoy that but for most part gonna have to maintain some amount of control on the bad foods.

[ajmassaro157]

i am mostly a vegetarian actually..I think that probably helps a lot and also hurts, that is why i need protein shakes haha

this will be hard for reaching your goal for calories, although really help when looking for veggies filled with fiber

try to get some proteins in there that are non animal based such as soy, tofu and all that stuff

[LiquidMercury16]

Do not take in soy and tofu (tofu is mostly soy). This will raise estrogen levels out the roof which is counter-productive.

http://www.t-nation.com/findArticle.do?article=body_87prote