Increased workload

While in school, there isn't much you can do about the strength routine your coach has you on, but you need to drop the 2.4 mile runs now. They will do absolutely nothing to help with your ability to play football and will probably hurt your speed.

You need to work on speed and agility. Speed work should focus mainly on acceleration and starts. 10, 20, 30 yd sprints are what you need to be focusing on. Agility work should focus on shuttle runs, cone runs and position specific drills.

Over the summer, I would seriously consider revising the workout you are currently doing. It contains some very good lifts, however the way it is set up needs to be changed.

Let me know if I can help. Give me the following information...age;how long you have been lifting;
position; height and weight; and current strength levels. I'll try to set you up straight over the summer.

In the meantime, look back over these threads on this forum and you will get a pretty decent idea of what to expect.

Look forward to helping out.

JH

Those are pretty good strength levels for a 14 year old.

A couple of questions though, first off...how is your technique? What I mean is how low are you going in the squat and second, how narrow or wide is your stance when doing the movement? Shoulder width? Wider? Narrower?