5 Summer Muscle Building Tips for High School Football Athletes

Summer is the ultimate offseason. With no school and more freedom in your schedule, high school football athletes have the chance to make real gains—if they use the time wisely. Getting bigger and stronger takes more than just showing up—it takes consistency, discipline, and recovery.

Here are 5 key tips to help you build muscle and get stronger this summer:

1. Be Consistent in the Weight Room

Showing up once or twice a week won’t cut it. If you want results, you need to train consistently—and with purpose.

Tip:
Train at least 4–5 days per week:

• 2 Lower Body Days (strength + speed focus)
• 2 Upper Body Days (pressing, pulling, and accessory work)
• 1 Optional Day (mobility, core, or athletic conditioning)

Track your progress. Stick to a structured plan. Make the weight room a non-negotiable part of your summer.

2. Eat Like It’s Your Job

Training without eating enough is like trying to build a house without bricks. You need calories, especially from protein and carbs, to grow muscle and recover.

Nutrition Tips:

• Eat 4–6 meals per day with quality protein, carbs, and fats.
• Focus on whole foods: lean meats, rice, oats, fruit, eggs, potatoes, and nut butters.
• Post-workout: Get 25–40g of protein and 50–80g of carbs within an hour of training.

3. Hydrate Like an Athlete

Training in the heat increases your need for hydration. Even mild dehydration can drop your performance and delay recovery.

Hydration Tips:

• Start your day with 16–20 oz of water.
• Sip water all day—not just at practice. (Goal- .5 oz per pound of bodyweight not including hydration at practice or lifts)
• Use electrolyte mixes or add sea salt to water/meals to replace minerals lost in sweat.

4. Prioritize Recovery to Maximize Gains

You don’t grow in the gym—you grow while recovering. Sleep, nutrition, and mobility work are just as important as lifting.

Recovery Tips:

• Aim for 8–9 hours of sleep per night.
• Use active recovery days: low-intensity cardio, stretching, mobility drills, and foam rolling.
• Consider a protein shake before bed to support muscle repair during sleep.

5. Train for Performance, Not Just Size

Big muscles look good—but speed, power, and strength win games. Your training should reflect that.

Performance Tips:

• Add explosive sled pushes to build force and drive.
• Include medicine ball throws (rotational, overhead, chest pass) to train explosive power.
• Sprint 2–3x per week to build real game speed.
• Strengthen your core with exercises that resist rotation (planks, Pallof presses) and create it (throws, Russian twists).

Final Thoughts

Your summer gains are built on consistency, smart training, and fueling your body. Train hard, eat right, and recover fully. Show up every day with intention, and you’ll head into the season stronger, faster, and more prepared than ever.