Too small of a 15 year old in need of help
Thanks for posting, I will do everything I can to help you.
The key to your athletic success is going to be a strong athletic foundation. You need a strong athletic foundation for a number of reasons. You develop a strong foundation through proper training methods.
The Athletic Foundation I am talking about is your posterior chain (your legs)
Squating, deadlifts, hang cleans, hang snatches and other olympic lifts, will help you develop a strong Athletic Foundation.
Developing strength is important, but using these exercises also helps develop eccentric training, and rate of force development, which are crucial for power generation. I can go into this more another time for you.
You olympic lifts will be your focus lifts, You will need to supplement those olympic lifts.
The high-box step up, Bulgarian split squat, stationay lunge, are great exercise you can begin working into your program right away.
You fitness levels will need to be extremely high in order to compete and stay competitive; GPP is the best way to accomplish this task.
You will need to develop a strong back, Bent over rows, seated rows, pull up and push ups will help you accomplish that.
You will need to work you core. Planks and side planks are the best place to start.
When working with the olympic lifts. Make sure you understand the movements. Perform in sets of 4 with repetitions no more than 6, make sure you focus on the bar speed. You do not need a heavy weight.
The supplemental lifts can be done with more weight, you will not need to worry about technique as much with these exercises. Perform 6-8 repetitions with these exercises, with a moderate to heavy weight.
I through a lot at your, so if you have any questions, please contact me.
Yes sum1 whose week like me, now I don't feel lonely any more...
P.S I know this doesn't help you
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