How many miles should I run and how much should I bench press?

Question

I am trying to get in shape for a fall season sport. Either it be soccer or football at my school. I need to be very fast and strong. These are my weight, hieght, gender etc.

Gender : Male
Age : 15
Hieght :5'4
Wieght : 120
Sport History : Soccer on modified and JV.
Modified Basketball

Peak running ability : 3 1/2 miles
Peak Bench Press :85

Average running ability: 1 1/2 miles
Avreage Bench press : 60

Amount of time to get into shape: About 4 months

Thank You

Answer 1

There are no shoulds or should nots.. do what your capable of doing and gradually increase your endurance or weights. We are all different. I can't bench press like most body builders and when I was body building I had limitations too.. Genetics, abilities and hard work are the key factors. I would put hard work near the top of that list. Lot;'s of sports figures have natural abilities,but a lot more have worked their butts off to get to the top of their game.. Good luck and continue increasing your distance etc. One thing. I would not run daily. mix it up..

Answer 2

let you know what, it doesnt appear like you'll run one million/two a mile in 6 mins, however thats simply my revel in with squaddies...so long as you'll do aerobic (the bodily scan calls for you to run two miles so that you teach by means of jogging three+ miles) the whole lot else must fall into situation. Skinny little men make it via fundamental simply quality they usually cant bench press a grain a rice, have a confident state of brain and you'll be quality.

Answer 3

For soccer (I play soccer), you need to focus on building both your cardio strength and your fast-twitch muscle fibers. You want to be able to last the whole game but also have quick bursts of energy for blowing by opponents. Do this by jogging every day (try to get up to a solid 45 minute continuous jog, increase this as much as you can as you get closer to Fall) and also by doing strength training in the gym. By strength training, I mean use heavy weights (80-90% of your peak weight) and lift it FAST and only a few times. If you can do more than 3, you're not lifting enough weight. (do 3 sets of 3 for each muscle)
Also focus on building your stomach muscles. Your mid-section plays a HUGE role in the control of your body.
Eat lots of bananas, brown rice, orange juice, oatmeal, pasta (whole grain if you can) and fruits and vegetables.

3 hours before a game, eat two bananas then 1 hour before, have a piece of fruit and a cup or warm tea with lemon.

You'll do great.

Answer 4

Keep at your adverage and work up to your beak as you near the game season.

Answer 5

Have you asked your coach? My son's coaches always provided him with offseason workouts.