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Heavier lifting, this is something that a lot of athletes don’t do. They will eat more, consume more protein but they will lift incorrectly and this leads to no weight gain, or a gain of fat and not muscle. If you are trying to gain muscle you need to eat big and lift big. Sets in the 3-8 rep range and that should be it. Don’t lift light weight for high reps. Obviously it’s good to mix some high rep stuff in however make sure you are focusing on your main growth lifts and performing them in the 3-8 rep...

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 Squats. I believe squats is one of the most beneficial exercises for football players because every single position needs to generate force and power from their legs and this is the best way to build that.  The second best lift I believe is power cleans. Especially if you are a lineman. Power cleans help you create force from your hips which leads to better blocking and for skill positions this helps with cuts. Make sure to include power cleans to your routine. The third best lift I believe is NOT bench press, that’s what everyone thinks. I believe it is...

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Jump Squats. This is a great lift for any athlete who is trying to get faster. It works on not only leg development but the jumping portion of the lift activates your fast twitch muscle fibers. Which is a direct translation to speed. Perform this exercise for no more than 8 reps Power Cleans. It is literally in the name, this exercise will help athletes develop power which leads to explosiveness. If you’re running a race you want to explode out of the starting gate, which requires power to propel you into acceleration. Same idea, this exercise should be done...

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 Sand work. Working out in sand is great for resistance and to work on foot speed. Performing cone drills and ladder drills in sand is some of the most beneficial things you can do for your speed. I wouldn’t run distance in sand for conditioning but working quick burst exercises is a great form of resistance.  The second thing I want to talk about is hill runs. If you need to improve your acceleration hill runs are for you. If you don’t have a hill, run up stairs or a stadium. Anything that is uphill and focus on your stride...

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Athletes need to hydrate because of the obvious, it avoids cramping but today we are going to talk about the not so obvious benefits of hydration. Hydrating can improve energy levels naturally and it can help with your recovery. Dehydration can lead to fatigue and dizziness along with lack of focus. Make sure you are drinking at a minimum 1 gallon of water per day. Even on days where you don’t workout you need to hydrate. Hydrating can help combat lactic acid build up, helps with muscle fullness and helps overall performance. Before competition you should have to get up...

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