8th grade 13 yr. old FB/DE?

[HULKZILLA]

Ok I need good workout plan that last atleast 6 week for a 13 yr old fb/de. Also is there any good protein shake I can take, and a good free website to keep track of my goals?

[Phillyfan]

If your playing those two positions, you need to work your core muscles. (back, chest, abs,) you need strength and a well balanced diet. I don't recommend supplements of any kind. Just eat right, and put down the junk food. Running and cardio will improve your stamina as well. Good luck !!

[alex r]

if you wanna play FB/DE, you're gonna wanna get big. To follow this schedule, you're gonna have to be dedicated

Monday: bench press 4 sets of 12 reps on heavy weight
(the next week go 10 reps, then 8, then 6, then try 4 4 4 2, the last set should be extremely heavy)

Tuesday: hang clean, not dead lift
( 4 sets of 3 reps heavy, keep this goin the same every week)

Wednesday:Squat
(the same style as bench, start off light, then add on a lot of weight. VERY IMPORTANT, MAKE SURE YOU STRETCH OR YOU MIGHT GET INJURED WHILE RUNNING.)

Thursday: Run hills, warm up with long hills with a not so steep slope, do ten of these, then move up to steeper hills, do at least six. go to your school field, and run 20 40 yard sprints. if you can, run ten stadiums. go full speed or it won't work.

Friday: Go to a pool and swim laps constantly, try to do 24 laps, by now you're probably gonna get tired.

this is the workout schedule that helped me be first team all league and all state. you'll notice results in two weeks or so