Eat wrong before a game and you'll feel it by the second half. Heavy legs, no energy, maybe even cramps.

Here's what actually works:

3-4 hours before kickoff / tip-off:

• A proper meal. Rice or pasta + chicken or fish + some vegetables

• Nothing too greasy, nothing too heavy on fibre

• Example: chicken breast, white rice, and some steamed broccoli

1-1.5 hours before:

• A light snack. Banana + a handful of nuts, or toast with honey

• Something your stomach won't fight you on

30 minutes before:

• Water. Sip, don't chug. If it's hot, add a pinch of salt to your water for electrolytes

At half-time:

• Small piece of fruit or an energy gel

• More water

What to avoid:

• Dairy before a game (slow digestion for most people)

• Anything deep fried

• Energy drinks — the crash hits you mid-game

• Trying a new food on game day

This isn't complicated. The problem is most guys eat pizza 2 hours before and wonder why they gas out.

Full weekly meal plans for training days, rest days, and game days are inside The Inner Circle.

Most guys want to dunk or at least get closer to the rim. But they waste time doing random calf raises and wondering why nothing changes.

Your vertical is about power, not just leg strength. You need to train your muscles to fire fast, not just lift heavy.

Here's a simple framework:

Weeks 1-4: Build the base

• Bulgarian split squats — 3x10 each leg

• Box jumps (focus on landing soft) — 4x5

• Single-leg calf raises — 3x15

Weeks 5-8: Add explosiveness

• Depth jumps — 3x5 (step off a box, land, immediately jump max height)

• Broad jumps — 4x5

• Squat jumps with pause — 3x8 (pause at bottom for 2 seconds, explode up)

The rules:

• Do this 3x per week on non-game days

• Rest 2-3 minutes between sets — this isn't cardio

• Track your standing reach every 2 weeks

Most guys see 2-4 inches in 8 weeks if they're consistent.

The full programme with week-by-week progressions and how to combine this with basketball practice is inside The Inner Circle.

Most gym programs are built for bodybuilders. If you play football, you need something different — strength without getting slow, endurance without losing muscle.

Here's what I run during the season:

Monday — Lower body power

• Squats 4x6

• Romanian deadlifts 3x8

• Bulgarian split squats 3x10 each leg

• Calf raises 4x15

Wednesday — Upper body + core

• Bench press 4x6

• Bent over rows 4x8

• Overhead press 3x8

• Plank holds 3x45sec

• Hanging leg raises 3x12

Friday — Speed & conditioning

• Box jumps 4x5

• Sprint intervals (10x30m)

• Agility ladder work

• Light stretching and mobility

Key rules:

• Don't go crazy heavy before match days

• Hydrate more than you think you need

• Sleep is where the gains actually happen

This is the basics. Inside the community I break down way more — nutrition, recovery, and how to peak for match day.