Hi, before I explain let me just fill you in on my fitness ect. Basically I'm 14, 5ft 10, 145 lbs and would say generally fitter than an average person. I used to play a lot of tennis, but stopped playing a few months back, although I might start again. Anyway, I have done little exercise recently, but I would still say I am fit. In June just before my 14th birthday my mile time was around 4.40, and I could run 100m in around 12 seconds.
Now I have a competition at school, in January, which the whole year takes part in, which involves (off the top of my head): X-country, Cooper run (last year got 3400m), agility test, strength test (more like grip but wth), balance aka stork test, and flexibility. Last year I came 2nd, but that was mainly because I didn't take it seriously, but this year I don't want to see myself losing to my records last year, so basically I want to get in seriously good shape. I don't care if I have to go out running on Christmas day, I just want to be able to kick some serious ass.
I have 25kgs worth of weights, and access to a gym maybe once a week, but I want to mainly get fitter and stronger at home.
So my 3 questions xD.
1) How many times should I do weight work per week? My body recovers very quickly from workouts, but I get mixed views with some people saying work out 3 times per week, some people saying 5.
2) What kind of weight work should I do? At the moment I can max lift 22kg, but my muscles hold like cement.
3) Flexibility wise, would it help doing stretches everyday.
Btw, sorry if this is on the wrong board, since the (not so) recent changes I'm not sure where to post.
Cheers for the help guys/girls.
Now I have a competition at school, in January, which the whole year takes part in, which involves (off the top of my head): X-country, Cooper run (last year got 3400m), agility test, strength test (more like grip but wth), balance aka stork test, and flexibility. Last year I came 2nd, but that was mainly because I didn't take it seriously, but this year I don't want to see myself losing to my records last year, so basically I want to get in seriously good shape. I don't care if I have to go out running on Christmas day, I just want to be able to kick some serious ass.
I have 25kgs worth of weights, and access to a gym maybe once a week, but I want to mainly get fitter and stronger at home.
So my 3 questions xD.
1) How many times should I do weight work per week? My body recovers very quickly from workouts, but I get mixed views with some people saying work out 3 times per week, some people saying 5.
2) What kind of weight work should I do? At the moment I can max lift 22kg, but my muscles hold like cement.
3) Flexibility wise, would it help doing stretches everyday.
Btw, sorry if this is on the wrong board, since the (not so) recent changes I'm not sure where to post.
Cheers for the help guys/girls.
