look at the Wake Forest game this year. Thats what football looks like in the Carolinas in 2018. 200lb lineman get moved around like chew toys at the elite level.
Its 365 a year in the weight room at every position and it starts at the freshman level.
Richmond has been working in the weight room for decades and have the numbers to prove it. It is the main reason they have been able to stay somewhat relevant and competitive because as you have very well pointed out it has not been because of their size. The problem is the weight room can't make you taller or provide adequate nutrition to promote muscle growth. Only so much muscle you can pack on to 5'9 frame.