My names Andy im 16 and I play soccer, basketball, and im going to do track this year also.
My current stats are…
hieght- 5’8
wieght-156
vertical-27"
40 yrd.-4.78
bench-195
front squat-150
power clean-havnt done them yet
rows-125
Background- I used to be a bodybuilder intill about 1-2 months ago I switched to a power/olympic lifter. I have only wieght trained my legs once last week. I figure by starting to wieght lift and do pylos with my legs my speed should go up pretty quick im hoping.
My goals- By the end of summer (in 2 months) I want to be able to jump (vertical) 34" and run a 40 in 4.5-4.6 area. Also keep my wieght down in the 155-160 area and bench 220-240 and front squat 170-190.
The training I plan on doing to meet these goals is…
Monday-soccer practice
Tuesday-basketball practice
Wednesday-soccer practice/leg heavy day
Thursday-basketball
Friday-upper heavy day
Saturday-leg speed day
Sunday-traps/abs/rows/2 mile jog
All reps in the 1-5 range and rest between sets is 3-5 minutes.