What kind of routine..help please.

[Derk]

Hi guys, I am sort of new to training so that is why I was wondering if you guys would help me out. I am looking to improve my vertical jump and running speed. Those are my main goals but I'd also like to work on lowering my body fat %, gaining some mass(nothing huge, just sort of like Bruce Lee had) and strength...but not slow me down.
I know you lower your fat by watching what you eat and working out reguarly, that way you keep your metabolism up. For the vertical jump thing I thought about doing some plyometrics and jump roping with a 20lbs weighted belt on. Please tell me if there is something wrong with this. The rest I'm not too sure about. Please help me put together a workout routine please and if you need any stats like height and age or something just tell me cause I don't know if it affects anything. Thanks for your help!

[Stigma]

As allways, thebest way to get good at something, is to practice exactly that thing, (or something very similar atleast). Thus, i would recommend lots of jumping jacks (with the belt on, if that dosn't feel too awkward), and high-intensity interval sprints. If you somehow have access to a trampoline (something safe, not a kiddy toy), then thats a really great way to train, since it targets exactly the motions you are looking to improve on, and is simply put a lot more fun than most other related strenght excersices

As for running speed, that depeds a lot on wether you want to improve sprints, or endurance ect. Besides, I hate running myself (thought i believe in its effectiveness as a training method) so im probably not qualified to give any advice to anyone about that

As for loosing body-fat% and bulking up a little, there are some great nutritionists here that can give you some great advice here. I'l leave that for someone else to answer, but I have to say that you shouldn't set your bar as high as Bruce-Lee. He had the right genetics for that he did, had a very very strict diet (allthought it can be argued that it was not a very healthy one) and he had some crazy work schedules. Looking like he did requires a lot of effort, but if you really want to go that route, then i would say that the most important thing in order to get that kind of muscle definition is the diet. Your muscles are very quickly hidden even if you have a body-fat level that are way below a normal healthy person. It's the same reason why many people who can do insane amounts of situps still don't have anything close to the "six-packs" they show in commercials. The muslces are there, they just aren't as visible as in a skinny guy with a strict diet.

Unless you are a body-builder, or in this for the "chick-factor", then I would be most concerned with your performance if i were you, rather than how your muslces actually look to begin with. You can allways improve that later.

[Derk]

I am looking to improve strength, agility, and vertical jump...that is what I wanted help on. I don't know how to build strength(i.e. exercises, weight routine, rest times, weight:reps).

[Stigma]

I can only say that if you want to train strenght, do few reps with a lot of resistance/weight. If you do many reps with less resistance you will build endurance instead. However, my knowledge of excersices involving weights is nearly non-existant. I Can't really help in you in that area, sorry =/

I know there are many others here who can though. Lets hope they post ^_^

[Serrada]

Re: What kind of routine..help please.

Here is what I do now and again.

1) Squat Jumps (squat down, them stand and jump and then raise your knees as close to your chest as you can and repeat) three sets of at least 10 to 20
2) Jumping Jacks same 3 sets 50 to 100 reps
3) Lunges (sep forward or back and lower that knee to the ground repeat with other leg) three sets of 50
4) Knuckle Pushups (alternate with finger tip pushups)3 sets if 25 ti 50
5) Crunches 3 sets of 40 (alternate with sit-ups and leg lifts)
6) Squat thrust (Squat down put your hands on the floor the thrust you legs back)
My first set I’ll do 1thru 6 then repeat 1 thru 6 for set 2 and so on.

After all this I try to jog for at least 30 mins.

Originally posted by Derk
I am looking to improve my vertical jump and running speed.

For your needs specifically do no. 1, 2, 3, 6. and Sprint until you get to your top speed, try to hold your top speed for a couple of seconds then walk to catch your breath and repeat the running drill.

[grubbogoppoly]

to improve your sprinting speed you have to do just that. .Sprint. If it is just short bursts you are looking for then maybe do like 6 100's with active recovery period. You should make sure that you are COMPLETELY recovered before you start each next exercise. Generally a 1:3 workrate is good.

[Derk]

I am 14 years old BTW. How much can I lift without hurting myself?

[Stigma]

Derk, thats very individual. 14 mgith be the perfect place to start using weights, but I would strongly suggest you seek the advice of your an experienced weightlifter, your doctor, or preferably both before you start doing any (heavy) weightlifting. If you haven't stopped growing yet, there is a good chance you might still be too suceptible to injuries from that kind of training.