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Young Athlete Development

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  15 year old looking for routine Post #1 (permalink)  
Old Jun. 28/08, 06:33 AM
zerophyr
In Orientation
 
Join Date: Jun 2008
Posts: 3
15 year old looking for routine

Hello all!

I have been having problems with my general fitness. I turn 15 in a few months time, am about 60 kg, am about 165 cm and have my BMI in the good range. The problem is, I am very bad in running-based sports and would like to improve this.

I never really ran when I was younger due to the annoyance of flatfootedness and pronations which I only recently discovered and am correcting it but I can only ever achieve a 34-40 in the bleep test and when I do sprinting races, I always come last. Furthermore, in sprints such as 50m or 100m, I seem to tire out after merely 20m, which I do not really know why.

I do not really have access to a park or track of some sort but I do however have access to a gym. I was wondering if someone could help plot a routine for me to help improve this apparent slowness and quick fatigue and point out what areas I seem to be weak in.

For now, I do light weightlifting on alternate days and 20-25 minutes of jogging/brisk walking on the treadmill as my schedule is rather tight, so the routine would have to be something that I could do in short 30-50 minute periods. I also play badminton for 2 hours weekly.

Thank you!

Last edited by zerophyr; Jun. 28/08 at 08:09 AM.
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  15 year old looking for routine Post #2 (permalink)  
Old Jun. 29/08, 02:40 AM
zerophyr
In Orientation
 
Join Date: Jun 2008
Posts: 3
edit: after browsing around for some time I'd think you guys would want some info on my diet:

breakfast: soy milk (im lactose intolerant) and a sandwich with a random jam depending on what my mom has at home or nothing in the morning.

Snack: a sausage roll

lunch: usually a bowl of rice with some meat (usually chicken) and vegetables

Snack: another random sandwich

dinner: same with lunch + clear (not creamy) soup (meat is more varied than chicken )
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  15 year old looking for routine Post #3 (permalink)  
Old Jun. 29/08, 08:08 AM
evolution's Avatar
evolution
I love me some Mreik
 
Join Date: Feb 2005
Location: Behind Mreik, waxing his back
Posts: 5,942
Your diet needs a lot of revamping-not enough fruits, vegetables, protein, fiber, and the wrong kinds of fat

Go to TESTOSTERONE NATION | The World's Fastest Growing Nation of Bodybuilding and Strength Training Enthusiasts and search for the article "The Running Man".
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  15 year old looking for routine Post #4 (permalink)  
Old Jun. 29/08, 09:50 AM
LiveFromNY
Does NOT need to Deload !
 
Join Date: Nov 2004
Posts: 1,767
if, in fact, a 14 year old is going to listen to us, long term....
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  15 year old looking for routine Post #5 (permalink)  
Old Jun. 29/08, 02:10 PM
zerophyr
In Orientation
 
Join Date: Jun 2008
Posts: 3
ohh I do eat fruits everyday, its just I eat them at random times in the day.

Quote:
Originally Posted by LiveFromNY View Post
if, in fact, a 14 year old is going to listen to us, long term....
Its either fixing this or getting a crappy PE grade for the rest of my life that's not gonna help my reports... besides failing every sports day in complete embarassment

Last edited by zerophyr; Jun. 29/08 at 02:23 PM.
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  15 year old looking for routine Post #6 (permalink)  
Old Jun. 29/08, 03:53 PM
LiveFromNY
Does NOT need to Deload !
 
Join Date: Nov 2004
Posts: 1,767
i don't think we can help you with that.
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  15 year old looking for routine Post #7 (permalink)  
Old Jul. 02/08, 07:34 PM
tonymcclellan's Avatar
tonymcclellan
Sianara
 
Join Date: Oct 2005
Posts: 7,358
Quote:
Originally Posted by LiveFromNY View Post
i don't think we can help you with that.
what cant we help him with?
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  15 year old looking for routine Post #8 (permalink)  
Old Jul. 02/08, 09:38 PM
Danger_Dave
Verge of Overtraining
 
Join Date: Jul 2007
Posts: 1,543
luckily for you my friend. I have compiled a list of routines for you to use.

I warn you though, with the wrong diet, and the wrong form, routine will mean next to nothing. Don't hurt yourself, do some research. I have provided important links at the bottom of the post I am about to link you to.

http://training.fitness.com/weight-t...tml#post304151

and note: I was 15 when i started listening to you guys long-term. It's taken me farther than I've ever imagined. THen again, I've always been a pretty studious kind of person, and valued research/knowledge of those who know alot.
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  15 year old looking for routine Post #9 (permalink)  
Old Jul. 02/08, 09:39 PM
Danger_Dave
Verge of Overtraining
 
Join Date: Jul 2007
Posts: 1,543
btw. you are a beginner weight lifter. do not think about doing any intermediate or advanced programs should you so hcoose to go to my link (you would be doing urself a favor in my opinion)
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