AboutJoe Gunn Expertise Anything related to strength training, long distance running, speed development for all sports, and weight loss issues.
Experience Over 30 years as a personal trainer of athletes as well as average individuals.
Organizations Certified strength and Conditioning Specialist with the the National Strength and Conditiong Association. Certified Club coach with the United States Weightlifting Association. Certifed Level II long distance coach with the USA Track & Field.
Education/Credentials M.S with majors in exercise science and psychology
Question I want to start a program with my 13 year old son that I can utilize also so we can workout together. He is trying to build strength for football and baseball. I would like a 3-day routine that is a total body workout.
Also, I would like a separate workout for speed training for 2 days per week. Thanks for your help.
Answer Hey David, that is a very extensive question for this forum and it is very difficult to do it justice with a short answer . Generally a 3 day total body workout consist of exercises like bench press, incline press, or pushups (if you don't have weights) for upper body, squats, leg presses, lunges, or step ups for legs, a curling movement for biceps, a tricep extension movement for the triceps, shoulder shrugs, calf raises, lat pulls or bent rows, and bent knee set ups for the abs. 2-3 sets of 10-12 reps to start except for abs and calves where you should do higher reps. Speed and quickness can be developed with appropriate drills. Go to nsca-lift.org and check into their DVD's on speed and quickness as well as strength training. Remember to check with a doc before starting a workout program and try to use a trainer if possible (preferably NSCA certified).
