I know it’s a long time before football goes to off-season, but I plan on wasting no time in finding a good workout program. If this helps, here are my stats, all lifts were taken on August 9th:
Age:14, Weight:142, Height:5’11"
Max Bench: 120, Max Squat: 205 (x2), Max Hang Clean: 95 (x2)
40 Time: 5.43 (I know this has got better) Vertical Jump: 28"
Positions: QB/WR/DE/DB
Heres my workout:
Monday
Deadlift
Bench Press
Barbell Rows
SLDL’s
Abs
Tuesday
100 yard sprints @ 75% w/ 1 minutes of rest X10 (add 2 reps each week)
Plyometric Push-up with Chest Pass (Med. Ball)
Overhead Toss (Med. Ball)
Woodchop Bounce Pass (Med. Ball)
Squat Push-Press (Med. Ball)
Throwing with a Wide Receiver
Abs
Wednesday
High Intensity Sprints (Increasing total yardage each week)
School Plyometrics Program
Abs
Thursday
Same as Tuesday
Friday
Squat
Incline Press
Pull Ups
Straight Leg & Straight Back Deadlift
Abs
Saturday
Same as Tuesday
Sunday
Rest
My main goals are to increase my bench up to 170 by May, drop my 40 time under 5 seconds, and increase my vertical jump to 32 inches. Any advice or replies will be appreciated.