# @underthebar on Instagram

- **Type:** Image
- **Original URL:** https://www.instagram.com/p/DcuCR1tmnZ9
- **Gondola URL:** https://gondola.cc/posts/69985376-underthebar-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/ff46598fe6.jpg
- **Posted:** 2026-08-31T21:18:42.000+00:00
- **Account Owner:** Dave Tate (@underthebar) — https://gondola.cc/underthebar

## Caption

🚨 New Podcast Alert

Thank you to Mark Uptegraff for making the trip to sit down with me.

Mark took Fordham from nine football players running over 20 MPH to 46 in one off-season, while also adding size, strength, and improving body composition.

We discussed how they did it through individualized programming, training every athletic quality year-round, building stronger joints and connective tissue, and using data without allowing it to replace coaching.

We also got into the importance of recovery, athlete buy-in, communication, and why the weight room should prepare athletes for their sport—not turn them into weight-room warriors.

“How 47 Football Players Hit 20+ MPH in One Off-Season | Mark Uptegraff #439” is available on the elitefts YouTube channel and Spotify, and on all podcast networks.

## Stats

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- **Likes:** 147
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## Tags

439

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