I think weight training and diet needs to be customized to the individual. We first introduced our son to weights as a freshman, but he wasn't focusing on weightlifting. He was using "weights" with functional/explosive movements. Stuff like kettlebells, medicine balls, sandbags, etc. We then transitioned him into lifting weights focusing on proper form, he still continues to do the original stuff too. When lifting weights we've recommended he use dumbells instead of the bar to encourage more core stability. He doesn't really know his max lift amounts because he just listens to his body and watches his form to determine how much weight to lift. He also has incorporated daily mobility exercises, core exercises and, also runs through a set of sprinter based plyometric exercises. Diet is really important...chicken breasts and ahi tuna steaks are his regular sources of protein.