I cannot understate the importance of strength training and nutrition for athletes.
It is often the determining factor for athletes who get the opportunity to play in college and those who get passed up on.
And it’s more important than ever before. Why? Because of the transfer portal.
College coaches have an array of seasoned athletes to look at in the portal. All of them have gone through extensive strength programs in college.
Look at this from the lens of a college coach:
- 6’1 170lb high schooler
or
- 6’1 185lb college transfer with 3 years of eligibility left
A coach doesn’t need many more details before making this decision, but most will go with the college transfer over the HS athlete (and the data confirms that).
Why, you might be wondering?
For several reasons:
- Better idea of what they’re getting potential wise
- Transfer is acclimated to being a college student-athlete
- Further developed strength-wise
- Can make an instant impact
- Gray areas around the HS athlete
This is why I always preach to high school athletes that you need to train like a college athlete if you want to become one.
Getting to the next level is harder than ever before.
If you want it badly enough, you’ll take what I’m saying here seriously and start developing your body through college strength training + nutrition.
It All Starts With Nutrition
I’m sure you’ve heard the phrase “muscle building is 90% nutrition and 10% training”.
This is a fact.
If you don’t commit to fueling your body right, you will never get to where you’re trying to go.
You might as well stop reading here if you’re not going to change your eating habits because the strength training information will be useless.
Let’s take a look at the nutrition plan I followed while playing D1 basketball at Boston University.
This sheet goes through food + beverages you can eat freely (green light), in moderation (yellow light), and ones to have sparingly (red light).
Here are 10 tips I would review from time to time.
This is your nutrition bible. Pin it to your fridge, put it as a screensaver on your phone, follow it religiously.
My junior year I peaked athletically and I would credit this plan for that because I followed it to a “t” and was as motivated in the weight room as on the court.
I highly recommend you follow this, as it was created in coordination by our nutritionist and strength coach at Boston U.
Make sure to add in creatine and whey protein as post-workout supplements.
How to Prepare for College Strength Training
It’s no secret that coaches will take a physical freak with raw talent, over a super-skilled player who is athletically inferior.
Why? Because of the P-word: POTENTIAL.
So, instead of complaining about the genetics you were given, use this information to your advantage and train your way there.
It won’t be easy (it never is), but it’s possible and that’s all that matters.
Before I drop the ultimate training program, here are a few things that coaches love to see that you should focus on improving.
- Overall Athleticism
- how fluidly you move
- ability to make plays others can’t
- Fast Twitch + Explosiveness
- bounce in your step and fast twitch reflexes
- speed, quickness, agility, vertical jump, acceleration
- Flexibility
- stiff hips, ankles, and knees are red flags
- stretching and keeping your muscles loose is important
I feel like I’m giving away all of my secrets here, but I guess it doesn’t matter anymore since I’ve already accomplished all of my athletic goals.
With that said, here is the training program I used in high school that I believe is a huge reason I was able to go D1.
Considering parents are spending $75/hr for their kid to do a generic group workout, this handbook is well worth it.
I can give you all the tools to succeed, but I can’t lift the weights or eat the correct foods for you.
How bad you want it?
Have some discipline and make the right decisions daily. 💪
Start today, not tomorrow.
Compound the gains – nutritionally and athletically.
After only 1 week of following both programs, you’ll feel like a completely different person and athlete.
By doing a college strength training program you will be light years ahead of the competition.
