Football is a quick twitch dominant sport. This means that anything endurance wise (running long distances, swimming distances, etc.) really hampers your fast twitch development. Garth Silver has been adamant that he is avoiding anything that could potentially hamper his quick twitch muscles, and has been highly focused on quick, short, and as far as the weight room goes, light weight but explosive effort. These workouts include 10 yard bursts with added weight in the form of a weight vest, barbell jump squats, band work, etc. Garth says that he has learned that even if he is doing "heavy" squats, that the movement needs to be explosive. So he is conscious of the weight he is using. If he can't explode through his workout, he uses less weight. Band work in the gym has also been great for not only quick twitch workouts, but elasticity that will help prolong his career. Garth knows that speed doesn't necessarily get better with age, but he is doing everything in his power to keep that fast twitch for as long as he can, while using his in game experience to learn as much as he can so that later in his career, he can rely on instincts and experience.
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