It’s tough when he’s “in-season” 85% of the year…I think a consistent and slow, but steady weight training program for him to follow throughout the year would be of big-time benefit…something where the weight increases were slow (to keep him from working too hard), but steady to make sure he continues to get stronger.

I’d pick 3 different compound movements per workout, 3 times a week and add something like 5 lbs. every month. Then, in the short off-season he has, you can gear it up and see some big gains in a short period of time.

A sample workout could look like:

Deadlift 4 x 3
Incline Press 4 x 6
Barbell Row 4 x 8
Curls/Tricep Pressdowns 2 x 10

Done.

Alex

I have a question. My son is a sophomore in high school and a good athlete with very average speed. He plays baseball (second base) and football (back-up QB). I’m interested in helping him get faster but since he is in sports training or playing everyday along with the school weight program for about 10 months how or what can I do to help him get faster? Any advice or direction to one of your programs would be greatly appreciated. Thanks, Bill

I had no idea that shorter rest periods kept you from getting faster…I must’ve just been getting faster cause I’m still growing (I’m 19). To think I probably could’ve been even faster when I actually played competitive soccer. Dang.