Advice for 17 year old

Average_Joe

Hi I'm 17, 5ft9 and weigh about 10 stone. I play football and I would like to know what sort of weights I should be doing. I really need to get faster and stronger, with more emphasis on getting faster. Ive recently joined the gym, and would like to know what weights and training I should be doing.
Any advice is much appreciated.

Kev M

If I played football I would probably squat and overhead press weights as explosively as possible.
If you've never trained before then getting someone to help you or going to a trainer in the gym would probably be the way to start really.

jive

If you're just starting out weight training i'd advice doing something along the lines of
monday ; upper body
tues ; lower body
thurs ; upper body
fri ; lower body

with wednesdays and the weekend off. I'd strongly advise you to avoid a bodybuilding split (e.g. 1 or 2 muscle groups per day) when you are just starting out as you will get better gains from the above program.

Google compound movements (or even a standard upper body / lower body routine which incorporates the 3 big lifts - deadlift, squat and bench press) and watch as many videos as you can find in order to get the technique of these movements drilled into your brain.

The routine above or Starting Strength (google it - lots of info out there on this routine!) are ideal for a beginner. Pick your poison. Squats, deadlift and bench press are your best friends. If you simply go to the gym and do these 3 lifts while eating plenty of good food you will get results. Someone will post below me i'm sure and complicate everything but do either of these routines and i guarantee you will get the results you want. I wish someone told me this when i started out because an upper body/lower body split as i have outlined above will lead to great results in your first few months.

Nutrition help for a beginner : http://forum.bodybuilding.com/showthread.php?t=120615291

Starting Strength thread with many Q and A's : http://forum.bodybuilding.com/showthread.php?t=131379243

Read, read, read. Knowledge is power. If you have any questions just shoot

Average_Joe

Thanks for help, will use it.

NotExactly

jive wrote: »

Nutrition help for a beginner : http://forum.bodybuilding.com/showthread.php?t=120615291

Starting Strength thread with many Q and A's : http://forum.bodybuilding.com/showthread.php?t=131379243

Read, read, read. Knowledge is power. If you have any questions just shoot

Sorry off topic, but that forum is awful like boards'.Who got the idea off who do you know? Or is that just a general layout?

jive

NotExactly wrote: »

Sorry off topic, but that forum is awful like boards'.Who got the idea off who do you know? Or is that just a general layout?

It's just a forum... most forums are similar this is a forum, there are many like it but this one is ours :P i don't know which started first.... i know both have been around for 8+ years

deadlybuzzman

After seeing Thiery henry doing cleans while training for arsenal I gave them a go for a while and they added about 6 inches to my jump (admitedly from a poor starting point!) and it definitely help my initial burst of speed, gave me that half yard extra over short distances.
This is worth looking at too
http://articles.elitefts.com/articles/training-articles/top-nine-get-faster-for-football-exercises/
for a different sport but developing maximum acceleration applies to most field sports and I found once I deadlifted regularly I could hold off challenges from much bigger players and push around most players I marked