Why I keep showing up on chalk-dusted mornings
On a September floor that still smells like chalk and rubber, my rule for training is simple: be the person who arrives and does what they said they would. When I follow that rule, my body learns on good days and my mind learns on tough ones. Both lessons count.
“Keep showing up and put in the reps. That’s the whole game.”
I’m not the most naturally gifted. I was the kid who wanted to jump higher and sprint faster. Step by step, I learned that consistency beats talent when talent isn’t consistent.
Power beats potential: turning your body into a fast yes
The difference between almost and awesome is often the speed you can create force. Coaches call this rate of force development (RFD): how quickly you produce force to start a sprint, rise for a rebound, or change direction. Think of it as telling your body “go” and getting an instant response.
One simple way to train it is contrast training: do a heavy but clean lift, then an explosive movement using similar muscles. Example:
- Pair: front squat + seated box jump
- Load: a challenging weight you can move with perfect form for 3–4 reps
- Explosive:5–6 crisp jumps with soft landings
- Rounds:3–5
- Rest:2–3 minutes between rounds
Keep the heavy set precise, then jump like the floor is hot. The intent is what flips the switch.
Cleans as a bridge (and options if you’re new)
The clean became my bridge between the weight room and the court because it teaches hips to talk to feet at sprint speed. You don’t need to be a weightlifter to benefit.
A beginner-friendly weekly rhythm:
- Frequency:2 light technical sessions + 1 moderate practice
- Sets/Reps:3–5 sets of 2–3 fast reps
- Goal: bar speed high, misses low
If the clean doesn’t fit your body yet, try high pulls from blocks, kettlebell swings, or landmine cleans. These build the same hip snap while confidence and technique grow. Win with small, high-quality reps, not with ego.
Safer strength swaps that still get you stronger
The best highlight is showing up healthy. The old locker-room line is true: “the best ability is availability.” I replaced a few favorites with joint-friendlier moves that still build monsters:
- Swap flat bench for the floor press to spare shoulders.
- Use the landmine press when the shoulders feel cranky.
- Choose band-loaded hip thrusts or glute bridges to match resistance to your strength curve.
- For squats, top-range band tension can overload safely where you’re strongest.
Keep hard sets around RPE 7–8 (a couple good reps left in the tank). Heavy enough to grow, light enough to come back tomorrow.
Plyometrics that teach, not punish
Plyometrics are sprint vocabulary; you’re better off saying a few words perfectly than shouting a paragraph. Eccentric-heavy work (like deep drop jumps or Nordics) can fog your nervous system for 48–72 hours, so plan it early in the week and away from big games or tests.
Beginner doses that hit the mark:
- Choices:2 plyo moves per session
- Volume:3–5 sets of 3–6 quality reps
- Cues: tall posture, quiet landings, full recovery between sets
Walk away feeling like you could have done more. That’s the sweet spot.
Tools and tech in 2025: clipboard, not crutch
Use tech; don’t worship it. Velocity-based training (VBT) tools and trackers show if the bar is flying or crawling. Simple timer apps help you protect 2–3 minute rest windows so your “explosive” sets stay explosive. In a world of constant notifications, let your phone be a metronome and a clipboard—not your brain.
A simple 4-week block for beginners ages 20–50
You don’t need a PhD program; you need a plan you’ll follow. Try this 4-week block:
- Day 1 – Heavy strength: squat 8×3 (rest 2–3 min), then floor press 5×5
- Day 2 – Power: clean skill 3×3 light + contrast pairing 3×5 jumps; finish with sled pushes 4×20–30 m
- Day 3 – Volume strength: squat 6×10 light/moderate, landmine press 4×10, then accessories with bands 3×20
- Day 4 – Speed/skill: short sprints (6–10 reps of 10–20 m), change of direction, and med ball throws 4×5
- Day 5 – Recovery/mobility: breathing, trunk control, long walk 30–45 min
Adjust sets down if life is heavy. Progress when reps look and feel crisp.
Eat to train, recover, and show up again
Nutrition doesn’t need to be complicated. Think fuel, rhythm, and kindness.
- Protein:1–2 palm-sized portions each meal to support repair
- Carbs near training: fruit, rice, or potatoes before/after sessions for snap
- Fats: olive oil, eggs, nuts for hormones and joint comfort
- Hydration: sip water all day; aim for clear-to-pale color
- Evening ritual: a slow protein (yogurt, cottage cheese) and 30–60 minutes screen-free to help sleep
After power days, add a bit more carbohydrate to refill the tank.
Assess today, improve by one honest notch
Don’t guess. Measure. Re-test. A few simple checks do the job:
- Single-leg squat to a box without wobble
- Vertical jump and standing broad jump
- 10-yard burst (and 40-yard if you have space)
Write the numbers. Re-test in 6 weeks. Not to judge—just to learn and adjust.
Your starter plan for this week
- Step 1: Baseline tests; record your numbers in a notes app.
- Step 2: Power day: clean practice 3×3 light, then 3×5 box or broad jumps; add a sled push.
- Step 3: Two strength days: Day A heavy (squat 8×3, floor press 5×5). Day B volume (squat 6×10, landmine press 4×10). Add band accessories 3×20.
- Step 4: One mobility/core day: anti-rotation holds 3×30–45 s, body saws 3×8–12, easy cardio 20–30 min.
- Step 5: Accountability: text a partner your training windows. Show up when the clock says go.
Leave the gym buzzing, not broken
There’s a time for soreness, and a time to leave with a spring in your step because tomorrow you sprint. Beginners gain faster on the edge of easy. If form leaks, don’t pile on plates—add a set, slow the eccentric, or improve your position. Breathe like it matters, because it does.
“Train for the next session, the next game, and the next decade.”
Close the gap between intention and action
You don’t need a 43-inch vertical to celebrate progress. You need today’s session completed and tomorrow’s planned. Use tech if it helps. Swap exercises if something hurts. Keep promises to yourself in plain daylight.
Affirmation: I’m the kind of person who shows up and does the work.
Micro-challenge: for 6–12 weeks, track one metric and improve it by one honest notch.
This is for informational purposes only and not a substitute for professional advice. Consult a qualified expert for personal guidance.