Fellas, strength plus speed equals power. A muscle with greater cross sectional area under an significant  amount of load will produce large amounts of power, needed to perform what is expected of you athletically and in the grind. Rx: Lift heavy for high reps, Squat till you see dead people and perform high intensity complexes, medleys, circuits with variations, ie.. push-pull-sqt-rotate and repeat. Rx food: whole milk or choc milk with protein shakes, pb&j sandwhiches, all fruit and veges, sweet pot, beans, brown rice and oatmeal. Rx supps: lots of fish oil and vit-c. Find an underground gym, dump your ego, and get rid of the crap people in your life. Kill or be Killed.

                     -Coach Joe