The self-proclaimed exercise scientist, Dr. Mike Israetel, has never been shy about calling out bad strength and conditioning programs. Now, he’s setting the record straight for high school football players chasing a shot at elite-level play.
With years of experience breaking down what works and what doesn’t in the gym, Dr. Mike, who is also a former D1 strength and conditioning coach, is giving young athletes a no-nonsense game plan. He’s not interested in gimmicks or flashy workouts. His advice is grounded in real science and built around long-term progress, injury prevention, and actual performance gains.
Whether you’re a linebacker trying to pack on size or a wide receiver chasing speed, Dr. Mike’s approach is about building a foundation now that can carry you to college ball, and beyond. Here’s how he says to do it right:
Build Real Power with Proven Lifts
Dr. Mike Israetel doesn’t sugarcoat it. If high school football players want to play like pros, they need to train like them, no shortcuts, no fluff. “True strength and conditioning is getting full range of motion compound lifts, sets of 3 to 6 reps, either heavy as f*** that it’s crushing your spine, or fast as f*** the barbell’s flying out of your f***ing hands, and that’s how you build f***ing speed and strength and hurting power,” he says.
Crude? Maybe. But Dr. Mike stands by it, because that’s what worked for him. Back in college, his own coach drilled those fundamentals into him, focusing on heavy squats, deadlifts, bench presses, and explosive Olympic lifts with perfect range and control.
The key, he says, isn’t chasing pump workouts or flashy routines. Rather, it’s mastering the basics with intensity and precision.
That’s what laid the foundation for his success as both an athlete and a coach. And that’s exactly what today’s high school players need if they’re serious about competing at the next level.
Why High School Football Players Should Train Like a Pro
Dr. Mike Israetel makes it simple: if you’re aiming for the NFL, stop training like a high schooler. “If I’m a high school football player, and I want a f***ing strength and conditioning program for myself, I’m not really interested in searching ‘high school football strength and conditioning best practice,’ what the f is that even? I want to be a pro, I copy the pros,” he says.
According to him, too many young athletes limit their potential by looking for routines tailored to their current level, not where they want to be. That mindset keeps them stuck. Instead, Dr. Mike argues, the goal should always be to train like the athlete you’re becoming, not the one you are now. That means following pro-level programming, including compound lifts, explosive movements, structured recovery, and the discipline to show up consistently.
Forget what’s “age-appropriate.” If you want pro results, you’ve got to train like a pro, play like a pro, and most importantly, act like a pro from day one. Dr. Mike’s message is blunt, but it’s real, and for serious athletes, it’s exactly the wake-up call they need.