Most young footballers walk into the gym and do exactly what they see bodybuilders doing on social media. Bicep curls, chest press, maybe some abs. Then they wonder why they're not faster or more explosive on the pitch.

Here's the truth: the gym should make you a better footballer, not just look like one.

If you're 13-18 and serious about your football career, your gym work should focus on:

1. Posterior chain — Hamstrings, glutes, and lower back. These are your acceleration muscles. RDLs, hip thrusts, and Nordic curls should be staples.

1. Single-leg strength — Football is a single-leg sport. Bulgarian split squats and single-leg RDLs build stability and reduce injury risk.

1. Core anti-rotation — Forget crunches. Pallof presses and dead bugs train your core the way it actually works during a match — resisting force while staying balanced.

1. Plyometrics — Box jumps, bounding, and depth drops build the explosive power that translates directly to sprints and jumping.

Train smart. Train for the pitch. That's what we do at Iron & Pitch.