My 14 year-old needs help with strength and agility. What exercise plan do you guys recommend? He is 5'6", 147 lbs and is an O-line men going into HS next August, We have time but where should we start? He is at the early stages of puberty but isn't full blown yet.....

Start on his diet,watch the menu it should be balance with vegetables and meat. You can start with running or walking regularly.

He got a weight bench for Christmas and takes a daily protein shake, he's almost 5'7" and 152lbs now, anymore suggestions? he runs the mile 2 or 3 times a week....