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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.
Proper form over heavy weight
Reps with correct form build strength and keep you off the injury list.
Add a little at a time
Progressive overload: increase the weight or reps up slowly. Small jumps add up to big gains.
Don't skip warm ups and cool downs
Both of these are crucial to preventing injuries and good recovery.
Recovery is training
Muscle grows on rest days, not in the gym. 4 or 5 lifts a week beats 7 intense lifts.
Six moves with proper form
Learn these and you can build a workout anywhere.
Squat
Legs & coreForm cues
- Feet shoulder-width apart, toes slightly out
- Bend knees and lower your body down until bent at 90 degrees
- Keep your chest upright and drive through heels
Deadlift
Posterior chainForm cues
- Push hips back
- Bend down with flat back
- Squeeze glutes to stand tall
Push-up
Chest & armsForm cues
- Keep your body in one straight line, hips down and glutes from sticking up
- Engage your shoulders by keeping them down and back
- Squeeze your core tight
- Bend your elbows to lower until your chest nearly touches the floor, then push back up
Row
Back & postureForm cues
- Hinge forward and keep back flat
- Pull elbows back and squeeze shoulder blades
Lunge
Single-leg powerForm cues
- keep chest up-right
Plank
Core & stabilityForm cues
- Elbows under shoulders
- keep body in straight line
- Squeeze core
Add inches to your vertical
Jumping higher comes down to power, which is moving force fast. Plyometrics train exactly that. Start low-volume on soft surfaces, and treat every rep like it counts. Quality over quantity, always.
Do it 2× a week with full rest between sets.
Double leg pogo hops
Quick, stiff little bounces off the balls of your feet. 3 × 20 reps. Builds springy ankles.
Box jumps
Explode up, land soft and quiet on top. Step down. 3 × 10 reps.
Broad jumps
Jump forward for distance and stick the landing. 3 × 10 reps.
Reverse lunge to knee-up jump
Step back into a lunge, then explode up driving your front knee high. Land soft and balanced, then switch legs. 3 × 10 reps per side.
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, whether you play a team sport or run.
Team sports (soccer, basketball, volleyball, etc.)
Cross country & track (running 6 days a week)
Running sports practice almost every day, so the trick is fitting in 2 to 3 short lifts (or more, as you get stronger) a week, but never the day before a meet. Keep Sunday for true rest and recovery, and make sure to carb load and get adequate sleep before a Saturday race.
NEVER SKIP WARM UPS AND COOL DOWNS
Skipping these will increase the likelihood of you getting injured.
See warm-ups & cool-downsKeep it short
30 to 50 minutes of intentional weight training beats a 2 hour session. You've got homework waiting.
Deload near big games
Pull back volume the couple of days before game/meet, so you show up and perform to the best of your ability.
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.