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Lifting heavier for lower reps in your sets. You will not get stronger if in your workouts you are doing high rep sets. When doing high rep sets in the 10-15 range you are definitely getting blood flow to the muscles however it’s not going to help you strength wise. The rep range you want to operate in as an athlete who wants to get stronger is the 3-8 rep range. Increase the weight you are using and focus on correct form and explosiveness. Strength comes from your fast twitch muscle fibers so doing explosive lifts like power cleans or...

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 One thing athletes can do for recovery is rolling out/massage gun and stretching  every night. This is something highly beneficial for you to be fresh for each days workout. As athletes you need to understand that your schedule, especially at the college level, is going to be tiring and mentally/physicall draining. Taking care of your body is a necessity and should be a priority. After your day, before you go to bed you should stretch and take time to roll yourself out on a foam roller. Roll out first so you almost prep your body for the stretch. You can...

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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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