help needed.please.

K

keze

0
hi

i'm a 17 year old handball player, for those who don't know it's a sport with lots of running but a big amount of power and strength is also needed.
so i'm looking for a way to gain strength, power and be able to runn more and faster than before also transform fat into muscle(lose fat, gain muscle), but gaining strength is crutial to me
so please if you know anything give me some tips ore suggestions...

ps. i train 1-2 times a day six times a week and go to the gym 1-2 times a week but with my whole team so i can't do anything on my own in that time.
 
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Well, strength gains are in the way you train-frequency, volume, parameters, etc. Specific goals require specific routines, that's kinda the way it is. Of course just lifting will get you stronger than not lifting but there are ways to maximize efficiency. But if you are limited to what the team does, then you're kinda stuck in a boat.

Work on some HIIT intervals for your cardio twice a week and perhaps one long distance running (1-1.5 mile) distance once a week.
 
[/QUOTE] But if you are limited to what the team does, then you're kinda stuck in a boat.

[/QUOTE]

no i'm not limited to what the team dose, i'm just trying to say that i train on a regulary basis but our training also include tactics and target practice so we don't do HIIT, running and lifting as often as we're supposed to do to get some resultes so it's taking quite a while to inprove on what you want so a few other trainings on the side are my only choice left...
thanx for the tips
 
Just make sure your workouts revolve around-
bench, squat, deadlift, pull ups/chins/dips.
A couple assessory movements for you guys-cable pull throughs, lying 1 leg hamstring curl or glute-ham raises, lunges, and bent over bb rows.
 
thanks,
i'm sure it'll help me a lot with my training plan
 
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