A Division I football recruit gained 14 pounds in 10 weeks while adding 25 pounds to his bench press and improving his 40-yard dash from 4.640 to 4.534 seconds. The gains came from eating in a caloric surplus, daily creatine, proper hydration, and a strength-and-speed program.
I just had one of my Division I recruit football players gain 14 pounds in 10 weeks. He increased his bench 25 pounds in 10 weeks, his squat 35 pounds, and he's gone from a 4.640 to a 4.5340, all in 10 weeks. Here's what we did. Number one, we had him dialed in on his nutrition. This isn't saying that he was perfect with it, he was just consistent with it. We got him on a meal plan, eating the right amount of calories for the goals that he had. He stayed consistent with it. He's eating 3 meals a day, a couple snacks a day, even through the sucky parts. The second thing we did is get him on creatine. The third thing we did with that creatine and with the increased amount of food, he needs to be drinking the right amounts of water. He's dialed in on that as well and taking his electrolytes too. These 3 things combined with an amazing strength and speed program that he's on have all come to work together to give him that 14-pound, 25-pound PR, 35-pound squat PR, and become faster. It's pretty cool. Food, hydration, training— beautiful things can happen, guys.
