I know that's a very, very general title, but I couldn't think of a better title. I'm looking for a program from now (November 12th) to this upcoming March. I'm currently 18 years old, 5'11", and 150 lbs. My goals are to improve my strength, speed, vertical jump, and endurance. I'm not interested in getting larger muscles or anything like that, just in improving my overall athletic performance. I'd be perfectly content with my muscles shrinking if it meant that I could run faster, jump higher, and be more agile. I know that's not how it works, but you get the point.
As far as resources go, I'm kind of screwed as a college student. I have access to a gym with plenty of freeweights and aerobic machines like treadmills, ellipticals, etc. However, there is no indoor track, which really sucks. I go to the University of Minnesota - Twin Cities, so I'm right in the middle of urban Minneapolis in one of the colder states in the USA. All that said, I'm more than willing to find a way to run outside. Note that I don't really have any access to any sort of conventional plyo materials (agility ladders, boxes, etc.)
So, given all that, I'm asking the people of this forum if they'd have any advice on putting together a program that could satisfy those goals for me. My team's outdoor practices are officially over until the spring, so I've just been lifting weights for the past three weeks. Here's my routine so far:
Warm-Up: Treadmill for 5 minutes (1.5 mins at 8 mph, 2 mins at 10, 1.5 mins at 6, all at a 2% incline)
Bench Press: 3x10 at 105 lbs.
Squats: 3x10 at 165 lbs.
Lat Pulldowns: 3x10 at 115 lbs.
Step-Ups: 3x10 for each leg at 105 lbs.
Core: 20 V-Ups, Planks 1 min, 10 Crunches, Right Side Planks 1 min, 10 Crunches, Left Side Planks 1 min, 10 Crunches
Cool-Down: Treadmill for 7 minutes (1 min at 8 mph, 2 mins at 10, 1 min at 8, 1 min at 6, 2 mins at 4, all at a 2% incline)
Stretch
That's it. Obviously I'm not very strong. I've been doing that for two weeks every Monday, Wednesday, and Friday, as well as yesterday (Monday), for a total of 7 times so far since the fall season ended.
I know that I'm not going to get faster from just lifting weights, and that I need to run if I want to run better. But I also would like to improve my vert and general strength, so I don't think I should completely scrap lifting weights.
What do you recommend I do in order throw in running into my weekly routine?
Please, any help in designing a program would be greatly appreciated. Thanks a lot for your guys' help in advance.
- Matt
As far as resources go, I'm kind of screwed as a college student. I have access to a gym with plenty of freeweights and aerobic machines like treadmills, ellipticals, etc. However, there is no indoor track, which really sucks. I go to the University of Minnesota - Twin Cities, so I'm right in the middle of urban Minneapolis in one of the colder states in the USA. All that said, I'm more than willing to find a way to run outside. Note that I don't really have any access to any sort of conventional plyo materials (agility ladders, boxes, etc.)
So, given all that, I'm asking the people of this forum if they'd have any advice on putting together a program that could satisfy those goals for me. My team's outdoor practices are officially over until the spring, so I've just been lifting weights for the past three weeks. Here's my routine so far:
Warm-Up: Treadmill for 5 minutes (1.5 mins at 8 mph, 2 mins at 10, 1.5 mins at 6, all at a 2% incline)
Bench Press: 3x10 at 105 lbs.
Squats: 3x10 at 165 lbs.
Lat Pulldowns: 3x10 at 115 lbs.
Step-Ups: 3x10 for each leg at 105 lbs.
Core: 20 V-Ups, Planks 1 min, 10 Crunches, Right Side Planks 1 min, 10 Crunches, Left Side Planks 1 min, 10 Crunches
Cool-Down: Treadmill for 7 minutes (1 min at 8 mph, 2 mins at 10, 1 min at 8, 1 min at 6, 2 mins at 4, all at a 2% incline)
Stretch
That's it. Obviously I'm not very strong. I've been doing that for two weeks every Monday, Wednesday, and Friday, as well as yesterday (Monday), for a total of 7 times so far since the fall season ended.
I know that I'm not going to get faster from just lifting weights, and that I need to run if I want to run better. But I also would like to improve my vert and general strength, so I don't think I should completely scrap lifting weights.
What do you recommend I do in order throw in running into my weekly routine?
Please, any help in designing a program would be greatly appreciated. Thanks a lot for your guys' help in advance.
- Matt