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2003/02/19, 09:32 AM
The basic lifts used most often for football are: deadlifts, squats, cleans, bench press, Can also throw in military press and curls. After a learning period, heavy weights to build maximum srength are recommended. Most coaches still call for full body workout three times a week. Many members here, including myself, do splits and exercise each body part only once per week. As a beginner, you will improve either way.
However, I am concerned about your age. 13 seems a little young to get started on a heavy program like this. There is alot of debate about how young to start serous lifting. I would check with your coach or one of the trainers on this site may have a better answer.
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GRS
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