I’m guessing you’re an early developer judging by your volume/times/lifts? Have you any idea how much more growing you got left? At 15 your training should really ‘supplement’ your natural development if you know what I mean. Your strength and speed is going to go up naturally, your focus ought to be on core, stability, balance and technique, if you train smart the right hormones will be circulating to… you don’t want to be constantly depleting test/GH when your body needs it to grow!
When you say stability and balance what are you talking about.
What do you mean exactly by early developer?sorry lol.
I figure Im still going to grow 2-3 more inches.
Are you sure on this train of thought? I know a lot of people and for example 2 different guys I know constantly workout every single day, usually getting at working the same muscle groups back to back days, I’ve known them for 7 years, and one of them started working out 3 years ago and another one got into serious weights about 15-16 months ago, both have made good height improvements relative to their parents sizes, and made huge strength/size increases. So would working out really be depleting those hormones? I understand how it works in that way, but squats and other compounds are known to release more anabolic hormones.
6x100m at 70% speed
Quick feet drills
2x50 bounding
2x30m power skips
4x4 box jumps
4x4 single leg box jumps
3x1 depth jumps
3x5x20m uphill sprints
5x 20m uphill backward sprints
6x 10m uphill bounding
6x15m sprints on flat grass
4x30m sprints on flat grass
Bench Press 8x10,8,6,4,2,1,1,1 ( singles at around 95%)
Squat 5x10 (increasing weight every set, last 3 sets were all at failure)
Leg Press 2x burnout sets with around 60%
BB Standing shoulder press 4x12
Dips 3x12,12,8 (used belt + 35 pound plate)
Hamstring Curls 4x12
1200m run warm up
45 minutes of football
-felt completely fine today, slightly sore in my hams but its all good now after a bit of stretching.
Thats my point… but there’s a line you can cross with the volume. For example I have seen a study indicating that catabolic hormones are released when weight training for over an hour…
I’ve seen many people from 15-18 do to much track volume and ended up with stress fractures… some in the lower back :eek: . That’s the last thing you want. But your track does seem ok as it’s mostly on grass.
Just don’t go mad thats all!
BTW, I would think ZMA before bed and a mix of l-lysine+l-arganine every other day before bed would be beneficial and help growth. ZMA for test and lys/arg for GH.
Ya im planning on cutting the extra unneccesary volume soon.
My track work is almost entirely on grass except any hard runs thats special endurance, but Im not doing a lot of those.
Ill get some ZMA/arginine/lysine then, its just a matter of convincing my parents cause I got “enough pills” as it seems for them as it is, lol.
Wish I could have had somebody to tell me that when I was 15. Nice info UKCheetah!
Me too!!!
The studies I’ve read used 1200mg of l-lysine 1200mg of l-arg and got some big increases in IGF-1 and GH.
I personally only use that dose 3 times a week before bed… just seems too much every day.
Bench Press 4x10
Dips (weighted) 3x10
Bent Over Rows 3x8
Bent over laterals 3x10 + dropset
Front DB raises 2x12
Concentrated curls 3x12 + dropset
Chest DB flys 4x10
Forarm curls 2x15
Wrist roller x2
Squats 5x10,10,10,10,8
Lunges with DB 15m walk x6
Single leg squats with other foot on bench 3x10
Seated calf raise 4x15,15,12,10
Dynamic leg press 3x8 (pause at bottom and explode up)
1600m total tempo at 75% speed
-broken into 100s and 200s, with ab circuits inbetween each run
-lots of stretching
-mobility drills
-2x60 push ups + 3x20 clapping push ups
800m run
50 minutes of aussie rules foot ball
2x100m on grass at 80% speed
speed/quick feet drills
bounding drills
straight leg over 50m x4 sets
3x4x15m uphill sprints
6x 30m sprints on flat grass
Box squats 4x10,6,6,6
Deadlifts 4x10,6,6,6 + burnout set (18 reps I think)
Bent over rows 3x8
Weighted Chin ups 3x8
Weighted Pull ups 2x8
Burnout set of pull ups (wide grip)
Thought Id put up what I ate in a day with lots of physical activity. This is what I ate in order from when I woke up at 7 am till now.
3 boiled eggs
toast + cheese
granola bar
cheese burger + nestea + 2 chocolate chip cookies
small bag of sour patch
2 home made burgers
multi vitamin
fruit
protein shake (inbetween workouts)
protein shake ( postworkout) + 700mg calcium
fruit
chicken breast + vegetables + rice
Probably gonna have another cheese sandwich + some yogurt.
never heard this before. Where is the study for this?
felt pretty tired today
1800m total tempo broken into 50s/100s/200s + random ab circuits
quick feet drills
lateral quickness drills
bounding drills
mobility drills
8x40m hill sprints
side to side jumps 2x 6
single leg jumps for distance x8 per leg
depth jumps 3x 3