re: when my name pops up

It means that you need to focus on academics.

By far the most important and most overlooked part of the process. Make the grades, stay in the gym and stay committed to both, your future will fall at your feet.

Are you participating in track during the offseason. Not sure where you live in the south (top or bottom), but doing sprints up the hill could do some benefit. Also, there is or used to be a large hill by McKinley middle by the park that is great for that also. Used to run those when playing for the Rams back in the day. Alternatively the should still have the sled with the free weights applied to it that you can run the straight aways on the track or sprint the field with. Either it's all building you burst and acceleration.

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I bench 280 and squat 450 I have bad nees

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drop the "bad knees" description of yourself! You actually should erase that by editing.

Avoid typical squats and do leg exercises where when you squat, your knees don't go out past your toes, like presses when you are leaned back on a smith or something

Is this for realz?