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University Lab (La.) football star Tim Williams talks training

Alabama, LSU among schools interested in Preseason American Family Insurance ALL-USA selection

“Going full speed and crushing the workout” is how top football prospect Tim Williams says he tackles training.

A defensive end for University Lab (Baton Rouge, La.), Williams is coveted by LSU and Alabama, and more than a dozen other top programs.

Recently named to the first Preseason American Family Insurance ALL-USA Team, Williams, who had 16 sacks and 115 tackles as a junior, enters his senior season with the goal of winning a championship. Below, Williams breaks down the training that has prepared him to produce on the field.

MORE: American Family Insurance ALL-USA Homepage

How do you approach workouts?
Williams: I’m relentless. I give my body 100 percent. I don’t leave anything. I just give it my all.

What was the focus of your summer training?  
My goal was to get faster and stronger. I did a lot of conditioning and running, and I lifted four days a week.

What lifts are heavy on your strength-building list?
I like to use my lower body. I did a lot of power cleans and squats. I’m a taller player, so it takes a long time for me to get down and come back up with the weight. [The squat is] one exercise I don’t have the most fun doing, but I do it because I know it’s going to help me on the field.

What’s a unique drill that gives you an edge?
I use tennis balls to work on my hand speed and hand-eye coordination. I dribble the ball and make sure I can catch it. I focus on both hands because I want to be a versatile player.

Sometimes I bounce the ball off the wall to simulate the game. When I come off the line, the linemen put their hands on me, and I have to anticipate their speed so I can have the advantage.

What foods help power your training?
I eat a lot of rice and bread to keep my weight up. I also eat a lot of fruit. I always keep a banana with me when I go to school and for after workouts.

My favorite meal is crawfish etouffee with a piece of catfish at the bottom of the rice. It’s making me hungry right now.

How does hydration factor into your training?
Every time I hydrate I always think of the next day of practice. I keep a water bottle in my book bag and drink it during class. After workouts, I drink water and Gatorade.

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