rate my workout routine

[petedog85]

Hi,
Im a 13 y.o. Quarteback and going to High School next year. Im 5'10 135 lbs. And Currently I workout w/weights mon/wed/fri. Tues and thurs i do speed and power run drills. Ill break it down for you.
Mon- Bench press 4 sets 3-6 reps

Wed- lat pulldown, pulley rows, good mornings. each 4 sets 3-6 reps
except for the good mornings i go about 10 reps ea.

Fri- squats, power cleans 4 sets ea. 3-6 reps

As you can see I keep the reps low because I try to go as heavy as I can. Im trying to build power and strength for football only.

Tues/Thurs- 10 25yd. sprints wearing a 20lb. weight vest and
10 25yd sprints pulling a sled w/ a 45 lb. plate on it

What can I change to make it better. Please help, thank you

[Roger Crazy Wolf]

Petedog;

If you are indeed 13 years old then I would suggest that you spend the bulk of your time working on form and technique in your lifting. You need to build a good base before you move on and that base is technique. When I teach my athletes O Lifting I define failure in a lift as a break in form. If the back does not stay flat and strong on the third rep of cleans, then that is failure and we move the weight down. If the knees push too far out over the toes on the squat, that's another break in form and the weight comes down. My athletes are not allowed to move up in weight if their form isn't perfect (if you think this is harsh, you should see how Mike Burgener treats beginners).

At your age how much you lift should not be your concern, your concern should be with your form and how fast you are moving the weight. As your technique gets better you can go heavier but you should adhere to the rule that when your form breaks that is failure; failure is not defined by you no longer being able to move the weight.

For football I would focus on the power moves like hang cleans, power cleans and squats. Also, focus on getting your hamstrings as strong as you can (I'm speaking from experience). Sprint up hills, sprint attached to a parachute, sprint pulling a sled and/or do some weight work that focuses on the hammies. Good luck!

[petedog85]

i guess mt dad was right then, lol.:o
thank you