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Build real strengthGet strong without burning out.
You don't need a fancy program or two-a-days. You need solid form, a few key moves, and a plan that fits around school. Here's how to train smart — and actually show up better in your sport.
Four rules of strength
Get these right and everything else falls into place.
Form before weight
Master the movement light. Clean reps build strength and keep you off the injury list.
Add a little at a time
Progressive overload: nudge the weight or reps up slowly. Small jumps add up to big gains.
Lean on the big lifts
Squats, hinges, pushes and pulls hit the most muscle for your time. Build around them.
Recovery is training
Muscle grows on rest days, not in the gym. Two or three quality sessions a week beats daily grinding.
Six moves, dialed-in form
Learn these and you can build a workout anywhere. Keep the cues in mind on every rep.
Squat
Legs & coreForm cues
- Feet shoulder-width, toes slightly out
- Sit back and down, chest tall
- Knees track over toes, drive through heels
Hip hinge
Posterior chainForm cues
- Push hips back, soft knees
- Flat back — never round to lift
- Squeeze glutes to stand tall
Push-up
Chest & armsForm cues
- Body in one straight line, core tight
- Elbows ~45°, not flared wide
- Chest to floor, full lockout up top
Row
Back & postureForm cues
- Hinge forward, flat back
- Pull elbows back, squeeze shoulder blades
- Control the weight back down
Lunge
Single-leg powerForm cues
- Big step, torso upright
- Back knee drops toward the floor
- Front knee over ankle, push back up
Plank
Core & stabilityForm cues
- Elbows under shoulders
- Squeeze glutes and abs, flat line
- Don't let hips sag or pike up
Add inches to your vertical
Jumping higher comes down to power — moving force fast. Plyometrics train exactly that. Start low-volume, land soft, and treat every rep like it counts. Quality over quantity, always.
Do it 2× a week, fresh (not after a hard lift), with full rest between sets.
Pogo hops
Quick, stiff little bounces off the balls of your feet. 3 × 20s. Builds springy ankles.
Box jumps
Explode up, land soft and quiet on top. Step down. 4 × 4 reps.
Broad jumps
Jump forward for distance, stick the landing. 4 × 3 reps.
Depth drops
Step off a low box, land soft and balanced. Teaches you to absorb force. 3 × 4.
Training around a school week
You've got class, practice, homework and a life. Here's what a balanced in-season week can look like.
Lift on lighter days
Stack strength work on days without a hard practice or game so nothing competes for your energy.
Keep it short
40–50 focused minutes beats a two-hour marathon. You've got homework waiting.
Deload near big games
Pull back volume the couple of days before competition so you show up fresh and explosive.
Training articles
Your first month in the weight room
Exactly what to do (and skip) when you're brand new to lifting.
Add inches to your vertical in 8 weeks
A beginner-safe plyometric plan that fits a school schedule.
5 form mistakes that stall your progress
Fix these and you'll lift more with way less injury risk.