Really depends on how old the kid is. If he is still growing quickly, it is going to be tough to add bulk to the frame because the body is using calories for growth and development. 20 lbs of muscle in 5 months is a tall task. I'd find a trainer who has experience with football training. See if you can get in touch with a college strength coach.
Austin High School
There is nothing that will show a man's true character like the 2 yard line.
Post by FutureCoachWest on Feb 10, 2011 19:58:00 GMT
He's going to be a sophomore. He's not looking for just pure muscle. Just a good 15-20 pounds of both weight/muscle so he can continue playing defensive tackle and start on the varsity high school level.
"People who quit never really wanted it that bad in the first place." - Cody West
That's a lot of weight for a 15 year old kid to put on that quickly. Adding that much weight that fast can lead to overuse injury and problems in ligaments etc, even in college age players adding a huge percentage of their weight can cause a lot of problems. I personally wouldn't recommend just gaining weight for the sake of gaining weight. If it isn't muscle it's just extra crap for him to carry around, he might as well just wear heavier pads. If he is only going to be 180 he is not going to be a huge hole plugger Gilbert Brown type tackle, he will need to depend on speed to make plays, adding 20 pounds of crap will just make him slower. At that age I would let him stay lean and fast and play LB or DE.
If he is dead set on him gaining weight, the best way to do it is with extra calories from protein shakes and things of that nature. Have him eat an extra 2-3 meals a day (up from 3 to 4-6) and have them be either PB & J sandwiches or smoothies. One smoothie that guys I know of that had success with in the past is 2 scoops of protein powder, milk, a banana, and peanut butter (depending on player's tastes obviously). Just make sure that the extra calories he consumes isn't crap from hardees or mcdonalds, make sure it is quality protein and carbs. Also make sure that he keeps lifting and running especially so he can some what get used to the additional weight he's gaining. I still wouldn't recommend gaining that much or that span of time, especially at that age. Hope this helps!
Nick Medinger Head Coach C.C. Griffin Middle School
Games are won during the season, Championships are won in the off-season.
I don't necessarily think there is anything wrong with gaining 20 lbs in 6 months (that's only 3.33 lbs per month) and it is very feasible considering the amount of testosterone that is running naturally in a 15 year-old's body.
However, my question is 20 lbs of WHAT??? Fat? Muscle? One will lead to a DECREASE in performance, while the other will lead to an INCREASE in performance (assuming the athlete already has some skill at the position).
You said the coach is dead set on him gaining 20 lbs, however if that 20 lbs comes from fast food, little debbies, and snickers bars...your coach just created a slower, weaker, and less powerful athlete...regardless of how much the athlete lifts during this timeframe.
On the other hand, if the weight gained from lean protein sources, clean carbohydrates, and a higher amount of quality (mono and poly) fats, then he just created a stronger, faster, and MORE powerful athlete. Even with extra weight, as long as it is in the form of lean muscle gain, he can become faster and more powerful as his relative strength (strength in comparison to bodyweight) will have increased.
What I would recommend is not putting a single "number" on the amount of lbs the athlete should gain. Doing this can be counterproductive, as mentioned above. I would just increase the athlete's Calorie intake (by way of added carbohydrates) and closely monitor his relative body strength during the "gaining" phase.
In other words, have him eat more and lift hard, while keeping close tabs on his performance in Chin Ups and Standing Broad Jump. If either of these goes DOWN during the weight gain...STOP and re-evaluate his diet plan, because it means he is gaining extra FAT MASS. This is not good and will NOT help him become a better athlete in ANY WAY. He might be bigger, but he will be slower and less athletic because of the extra fat mass.
Be careful about meal timing as well. On a non-lifting day, you might want to lighten up on the carbs just a bit. On lifting days, absolutely go it with clean carbs.
Keep his protein intake to a minimum of 1 gram per lb of bodyweight (up to 1.5 per lb. of bodyweight)
Keep his fat intake at approximately 25 - 35% of his total Calorie intake (2/3 of this number should come from mono and polyunsaturated fats - the other 1/3 from animal fat)
Increase his carbohydrate intake by way of wheat pastas, rice, potatoes, bananas, oatmeal, grits, beans, and any other clean carbohydrates that are more dense in calories. About 2.5 - 3 grams of carbs per lb of bodyweight for a minimum.
Also, the weight gain shake mentioned in another coach's post is great for packing on lbs.
Hope this helps some.
Commit to the Lord whatever you do and your plans will be successful - Prov. 16:3