How to build muscle and gain weight in the off season

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Many athletes talk with me about how to gain weight and add muscle to their frame, especially during the busy summer activities of camps, practices and workouts. My reply is always to ask if they know how many calories they eat every day compared to the amount of calories they burn every day. Most athletes do not know they answer to either question.

For example, say you have car and enough gas in your tank to get 100 miles. But the trip you are about to take is 200 miles. Obviously, if you don’t add more gas to your take you’ll surely end up stalled out on the side of the road. So, simply, you need more gas to get where you want to go. Likewise, to continue to gain weight and add muscle to their frame athletes should be in a calorie surplus.

I’ve mentioned in articles from previous newsletters that to grow muscle and add weight the body needs surplus calories. Which means that at the end of the day you have consumed more calories than you have burned during an active day. Also, unless you have the time to weigh food and do complicated math to figure out your daily caloric intake I suggest using an calorie counting app, to help you track how many calories you burn daily and how many you need to consume to build muscle effectively.

In-Season Edge: Train Smart to Stay Fast, Fit, and Powerful

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During the high school sports season, it’s easy for athletes to lose strength, muscle, and speed if training takes a back seat to games and practices. An effective in-season training plan doesn’t need to be intense—it just needs to be consistent, efficient, and focused on maintenance rather than growth. The goal is to preserve the strength and explosiveness built during the off-season while staying fresh and injury-free for competition. Here’s a simple, outline designed to help high school athletes maintain their performance edge all season long.

Strength Maintenance + Mobility
Speed & Agility + Core
Full-Body Power + Recovery Focus

Key Components.   
Strength Maintenance
Focus: Preserve muscle and power without overtraining

Speed & Agility
Focus: Quickness, lateral movement, acceleration

Mobility & Recovery
Dynamic warmups before games/training
Post-session stretching, foam rolling
Light yoga or mobility circuits 1–2x/week

Supportive Elements
Nutrition: Stay consistent with protein intake (1g per lb of body weight) and fuel pre/post practice.
Sleep: Prioritize 8+ hours of sleep for recovery.
Hydration: Maintain high water intake throughout the day.

3 Recruiting Tips for High School Athletes During the NCAA Quiet Period

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Take the Initiative — Reach Out to Coaches via Email or Social Media
Even though in-person contact is restricted, coaches can still respond to emails, messages, and letters.

  • Send personalized emails with your highlights, GPA, test scores, and a short message expressing interest.
  • Follow and interact (appropriately) with college programs on platforms like Twitter and Instagram.

Tip: Include a link to your recruiting profile or highlight video in your message.

Update Your Recruiting Profile and Highlight Video
Make sure your Hudl, YouTube, or PrepStar profile is current and polished.

  • Include your latest stats, updated film, and academic info.
  • Coaches will often evaluate from afar during quiet periods, so your online presence is critical.

Tip: Pin your best clips first—coaches often only watch the first 30–60 seconds.

Schedule Unofficial Visits and Campus Tours
You can visit campuses at your own expense, but coaches can’t meet you in person during the quiet period.

  • Take a self-guided tour and get a feel for the campus environment.
  • Snap a picture in school gear and tag the program to show your interest (it keeps you on their radar).

Tip: Check each school’s recruiting calendar to ensure your visit aligns with NCAA rules.

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The PrepStar featured athlete for this week is Caden VanWinkle. Caden is a dual-position, dual-sport athlete from Mica Mountain High School in Tucson, AZ. He is considered among the top snappers in the state of Arizona and ranked as a 4.5 Star by Rubio Kicking. When he is not snapping for the special teams unit, Caden is getting dirty in the trenches as an offensive linemen. After the 2024 season VanWinkle was selected 2nd Team All Region. He is also an Honor Roll student and a member of the wrestling team. This summer he picked up his first D1 offer from UTEP (University of Texas El Paso). Recently, I caught up with the rising Senior about preparation for the coming season and some memorable moments.

Metrics
Ht: 6’0”, Wt: 225

Academics
GPA 3.3

Link to recruit profile: PrepStar 360 Athlete
Link to video: 2024 Season Highlights
Twitter/X: ​​@CVanWinkle2026

What’s the best piece of advice a coach or mentor has ever given you?

Work as hard as you can because you don’t want to regret it.

What motivates you during early mornings, tough practices, or tough losses?

Wanting to win a state title.

What has been your favorite in-game memory so far?

When I got the fumble recovery against Sabino.

Are you hoping to play at the collegiate level? Any offers yet?

Yes I am and I have been offered by UTEP.

What’s your dream school or team to play for?

Clemson tigers.

How do you prepare mentally and physically for a big game?

Get my mind right. 

What’s your pre-game hype song or playlist?

I don’t have one.

What do you think sets you apart from other players at your position?

That I am athletic and can play other positions if needed.

What made you fall in love with your sport?

Competing against others and having a good time with my teammates.

PrepStar Featured Athlete – Damir Ilicic

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The PrepStar featured athlete for this week is Damir Ilicic. Ilicic is a read option dual threat quarterback with good size, speed, and a big arm. In 2024, as a Junior, Damir threw for 2,237 yards with 21TDs! Additionally, he was selected 1st Team All Region. Recently, I caught up with the rising Senior about preparation for the coming season and some memorable moments.

Metrics: 6’2”, 180
Academics: GPA 4.0

Link to recruit profile: PrepStar 360 Athlete
Link to Hudl: 2024 Season Highlights
Twitter/X: ​​@damirtilicic

What made you fall in love with your sport?
After I came to the United States I thought football looked so fun and entertaining, so I started playing and fell in love with it!

What motivates you to keep pushing yourself?
To be a better player and person everyday!

What’s your dream school to play for?
I would love to play at an Ivy League school like Dartmouth or Cornell. I believe that’s truly where I belong to play!

What’s the best advice you’ve gotten from a coach?
The game is 20 percent physically and 80 percent mentally, it really changed my perspective on the fact that my mental game will take me further than my physical attributes.

What part of the game do you enjoy the most?
The team is my favorite part of the game.

What do you want to be remembered for as a teammate?
I would like to be remembered as someone who truly cared about everyone and that changed the program for the better.

How do you prepare before a game?
I usually prepare for the game by eating a lot of carbs the night before. I also watch a whole lot of film on the opponent throughout the game week.

What has been your favorite in-game moment?
My favorite in game moment had to be this past homecoming game, the throw to end the first half of the game really sealed the deal.

If a movie was made about you, who would star?
Leonardo DiCaprio, I just think he resembles me a whole lot.

If you could play another sport, what would it be?
I would like to play soccer, I used to play and it was fun when I did play.

Prepstar Featured athlete – Jenna Layton 

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The PrepStar featured athlete for this week is Jenna Layton. The outstanding volleyball athlete was a 2024 Sports360AZ All-Academic Girls Volleyball (4A-6A) selection as a libero and defensive specialist. On the court she brings a high level of intensity, court awareness, and leadership to the Walden Grove High School team. Recently, I caught up with the rising Senior about preparation for the coming season and some memorable moments.

Link to recruit profile: PrepStar 360 Athlete

Link to Hudl: 2024 Season Highlights

Twitter/X: ​​@jenna_layton7

What are your goals after high school?

My goals for after high school is to play collegiate volleyball and to study sports medicine. I plan on getting my doctorate in athletic training and major in kinesiology. 

Who or what inspires you to keep working hard?

What inspires me to continue to work hard is the mindset to be the best me in anything that I do, if that’s in volleyball or in my schooling or even as a person. I want to strive to continue to be better in areas that I’m already good in and to get better in the areas that I struggle. 

What’s one skill you’re working on this season?

One skill I would like to work on this season is my serve receive and getting it down to a tea. I realize within myself that it’s an area of performance that I know I need to try and perfect. 

What’s been your biggest accomplishment in your athletic career?

My biggest accomplishment in my athletic career would be making varsity as a sophomore or winning our preseason tournament leading into my junior high school season. 

How do you handle pressure or adversity?

How I handle pressure or adversity is by trying to forget the point before. If I mess up I forget about it and not let it dwell my performance the rest of the game. I also try to make sure I’m having fun when I play to help limit the pressure I feel. 

What do you want to be remembered for as an athlete?

What I would like to be remembered for as an athlete is not only my performance but how I am as a teammate and being able to run the back row when I play. I want to be known as the teammate that lifts everyone up and brings the energy to the court. 

If you could play any other sport, what would it be?

If I could play any other sport it would be softball. I grew up in a softball/baseball family and I do have interest in it. I also played softball when I was younger and was pretty good. 

What’s your pre-game hype song?

Honestly I don’t have a specific song. I think any song that brings up the energy and gets me into the mood. Preferably Drake, 21 Savage or Kendrick. 

Who’s your favorite pro athlete and why?

My favorite pro athlete would be Lexi Rodriguez or Justine Wong Orantes. They control the court so well and play so calmly in tough situations. 

Favorite game-day snack?

My favorite pre game snack would be cheddar goldfish. I always have some in my volleyball bag for before or between games.

The PrepStar featured athlete

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The PrepStar featured athlete for this week is Adam Diaz.  Ranked among the top snappers in the state of Arizona placing 1st place top score at the 2025 Kohl’s Kicking Western Showcase with average snap times of .72 seconds!  Diaz also 1st place AZ Kicking Upperclassmen Combine 2025 for long snappers. Overall, Adam is ranked 35th in the county class of 2026 with a 4.5 star rating. Additionally, he was selected 1st Team All Region 6A Fiesta after the 2024 season. Recently, I caught up with the rising Senior about preparation for the coming season and some memorable moments.

Metrics : Ht: 5’10”, Wt: 220 

Academics : GPA 3.66  

Link to recruit profile: PrepStar 360 Athlete

Link to Hudl: 2024 Season Highlights

Twitter/X: ​​@Diazaj2000

Are you hoping to compete at the next level?

Yes, I am looking forward to competing at college. Since a young age it has been my goal.

What are your academic goals in college (college major)?

I don’t have a specific major picked yet but I think I’m leaning towards engineering. 

What’s the best part of being a student-athlete?

I think the best part of being a student athlete is that it keeps you busy.

What made you start playing your sport?

I started playing it when I was younger and just liked it the more I played

What has been your most unforgettable sports moment?

My most memorable moment was winning the championship the last year of youth football

What’s one thing fans may not know about you?

Fans may not know that I like being a long snapper. I love it! 

Who’s your biggest supporter?

My dad is definitely my biggest supporter. He has been with me for literally every step of my football journey. 

What song gets you pumped up before a game?

I don’t necessarily have a favorite song, it’s more of a genre like indie pop.

The PrepStar featured athlete

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The PrepStar featured athlete for this week is Riley Baughman. At 6’5”, 285, Riley is a massive offensive lineman from Cactus Shadows High School and ranked as one of the top linemen in Arizona (#11). Heading into the summer camp season, Baughman already has offers from Augustana University, Black Hills State University, University of Sioux Falls and Fort Lewis College. Recently, I caught up with the rising Senior about a few future goals, passion for the sport, memorable moments, and some light, fun personality-based questions.

Academics
GPA 3.67 ACT: 33 SAT: 1340

Metrics
40 Yard: 5.5 (Laser) Wing Span: 78

Link to recruit profile: PrepStar 360 Athlete
Link to Hudl: 2024 Season Highlights
Twitter/X: ​​@RileyBaughman75

What’s one skill you’re focused on improving this season? 

This season I’m just focused on perfecting my footwork to lockdown in pass protection.

What’s the best advice you’ve gotten from a coach? 

The best advice I’ve gotten is just that things are going to get tough, you just have to keep on moving forward.

What’s been your biggest accomplishment so far? 

Personally, my biggest accomplishment has been earning First Team All Region last year (2024).

How do you handle pressure or setbacks?

I handle it with the mindset of just dealing the cards you’re dealt. You need to make the best of your situation.

If a movie was made about you, who would star? 

I think Dwayne Johnson “the rock” could do a great job

What’s your favorite in-game moment? 

My favorite in game moment was our game winning 60 yard td run against our rival Notre Dame.

What do you want to be known for as an athlete?

I want to be known as someone who was always bringing good energy and working hard.

What’s your go-to pre-game meal or snack?

My go to pregame meal for everything is steak and a baked potato.

Favorite pump-up song before a game? 

Recently I’ve been listening to the rapper Baby Smoove to get me hyped up.

Who is your favorite pro athlete and why?

My favorite pro athlete is Taylor Lewan, he went to my high school and seems like a great person and always has positive energy.

Tips For College Summer Camps  

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College athletic camps in the summer are a staple in the recruiting process for  high school student-athletes. Camps are offered at almost every grade level and skill level. However, the high school camps comprise the implications of recruiting. Athletes attend camps to demonstrate skills, talent, and personality. They also have a chance to see the college campus, take some pictures for social media and shake a few hands of revered college coaches. 

True, college camps are a fun experience, but actually they are vital in moving the recruiting process forward for prospective student athletes. Certainly, student-athletes want to come away from a camp with more than a t-shirt and sunburn. So, now that camps season is near, what must a serious student-athlete do to be prepared? How can the investment of time, energy and money of camps be used to your recruiting advantage?   

Immediately after a camp the student athletes should develop a plan to improve the identified strengths and weaknesses. The measurement and collecting of metrics and statistics during camps should reveal the areas in need  of improvement. For example, if a timed speed metric is too high then, the next step for the student athletes is to figure out what is needed to lower the time to the appropriate range. This may include adapting new speed drills and revising workouts to improve speed. 

In recruiting, college coaches want student-athletes who put in the work to improve all aspects of their game. Staying the same is not good. So, moving forward, develop a plan to improve on your strengths and work on weaknesses.  Surely, coaches will notice at the next camp or opportunity to be evaluated. 

Understanding NCAA Athletic Scholarships: Headcount vs. Equivalency Sports

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When it comes to college athletics, scholarships play a crucial role in helping student-athletes afford their education while competing at a high level. However, not all scholarships are awarded the same way. The NCAA divides sports into two categories: headcount sports and equivalency sports, with different rules for how scholarships are distributed.

Headcount vs. Equivalency Sports

In headcount sports, such as Division I football (FBS), men’s and women’s basketball, women’s gymnastics, tennis, and volleyball, scholarships are awarded on a full-ride basis. This means each scholarship must cover the full cost of attendance, and there are strict limits on how many athletes can receive one.

In contrast, equivalency sports such as baseball, track and field, and soccer allow coaches to divide scholarship funds among multiple players. This means that instead of receiving a full scholarship, many athletes in these sports receive partial scholarships, which are often combined with academic aid or other financial assistance.