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Working your core always, your foot speed, jumping rope, push-ups and sit-ups - things like that are really important. Those things will pay off more than just doing what a bench press will.

I stay away from straight bench; all the work I do is with dumbbells to protect my rotator cuffs. Then I'll do a bunch of different pull moves like inverted rows before finishing with some simple internal or external rotations with a band to strengthen my shoulder.

Lifting weights is obviously important, because you want to be strong and fast and all of that, but it's not one of those things you gotta go and try to bench as much as you can every day. A bench press isn't going to help you throw a 15-yard out or a deep comeback. It's not about that. It's about training right.

I used to lift very heavy weights in my mid-twenties - I used to bench press over 300lb. The most I ever lifted was 330lb; I couldn't do that today, no way.

Everybody always asks me, 'How much can you bench?' I'm like, 'I don't know. I don't lift weights.' Now that I'm in college, we lift weights every once in a while, but not maxing out. We do things with a weight vest on... That surprises people, too, how strong you can get by just basically lifting your body all the time.

I do a variety of weight-lifting, elliptical glider, stretching exercises, push-ups.

I work out at home. I don't have a gym, but I use light weights. I do calisthenics, which is basically using your own body weight, like you do in yoga, to strengthen your core. I also do a bit of cardio.

I do a lot of things like running hills and larger amounts of reps in the gym.

I'm always aware of trying to put my body in different positions to test it and strengthen muscles that you don't get when you do dumbbell press or pulls or weight-type exercises.