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I use the bench press with every athlete looking to improve speed…even soccer players or others who rarely use their upper body in sport. The bench isn’t about “specificity.” It’s about improving total system output. Heavy upper body work gives us a global stimulus…neural, hormonal, and structural that can enhance overall readiness and performance. It’s one of the few ways to drive intensity without adding more load to the legs. When the lower body is already under high stress from sprinting, ju
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