? asked in HealthDiet & Fitness · 4 years ago

How can I gain weight without losing or while gaining speed?

I am a safety and wide receiver for my high school's football team. I am 5'11" and 140 pounds but I just recently turned 15 and am about to be a sophomore, so I am still growing. I recently ran my 40 times in the 4.7-4.8 range and am wondering how to gain weight and speed at the same time.

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  • Anonymous
    4 years ago
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  • 4 years ago

    The most important thing for a wr/safety is explosive speed. You need your first 2-3 steps to be faster. To do this you need to concentrate on plyometrics, and explosive lifts like cleans, snatches and jerks. Don't focus as much on raw power lifts like deadlifts, squats and bench, do them, but don't focus on them. If your school has plyo boxes, use them on leg days regardless of if they're on your lifting schedule or not, if you can't get them in during your time slot, stay after and do them. If you don't have boxes, use bleachers to jump up and down from them. Also if you don't have a sprint program, talk to your strength and conditioning or head coach about putting one together. Don't worry about constantly running 40s, because as a receiver or a safety you rarely run 40 yards on a play, typically it's under 20 unless you're trying to be the team's deep threat. Sprints ranging from 5-20 yards will help you with that explosive takeoff. Focus on running your routes more cleanly also. If you run a crisp route, you'll be able to lose a db long enough to make the catch (provided you have a decent qb). Another thing you can work on is your flexibility. It's one of the most overlooked things, and is often difficult to remember to focus on, but if you work on getting a good 15-20 minutes of static into dynamic stretching you will be able to utilize your full range of motion instead of just part of it, making you able to lengthen your stride a step or two before you cut.

    Muscle weighs more than fat, so hitting the gym is the most important thing in gaining weight without losing speed. With your height and current weight a good goal for the end of the summer is 155. If you're putting on much more than that (165 ) in 3 months you're either on steroids, or gaining weight in fat. If you make sure you're eating healthy foods, you don't necessarily need to supplement protein unless you're a vegetarian. So knock off any junk food, and replace it with fruits/veggies and eat a decent sized portion of meat at least 2 times a day. Don't kill yourself if you don't get it, or if you have some junk food here and there, just don't let it be constant. If you're having a tough time getting protein, you might want to think about a supplement, but do your homework, don't just buy the most expensive stuff, remember that there aren't too many laws governing supplements, so steer clear of GNC because half the time they don't even know what they're selling and why something is better than something else instead go to a health food store and ask an employee for help if you can't decide.

    If you really want to get serious about it, keep a diary of all the physical activity you do and for how long, and compare it to everything you eat and drink. Find a calorie comparison online for both intake and output (just do a yahoo search and you'll find 1000s). Make sure you're not using more calories than you're taking in.

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