Most high school and college athletes grind through the same routine — bench press, curls, maybe some half-rep squats. Then they wonder why they're not getting faster or more explosive on the field.

Here are 3 movements that most young athletes completely ignore, and why they matter more than anything else in your program:

1. Rear-foot elevated split squats

Single-leg strength is where athleticism lives. You don't sprint on two legs. You don't cut on two legs. If your program is 90% bilateral, you're leaving speed on the table.

2. Hip flexor marches (weighted)

Knee drive is what separates fast athletes from "gym strong" athletes. Most kids have zero hip flexor strength because they sit in class 8 hours a day. Train it directly and watch your first 10 yards improve overnight.

3. Trap bar jumps

Forget box jumps for reps. Load a trap bar with 30-40% of your deadlift max, and jump. This is the single best power developer for field sport athletes — it teaches your body to produce force fast, not just produce force.

If you're a high school or college athlete looking for structured S&C programming built around movements like these, The Training Lab is free to join. No fluff, no cookie-cutter templates — just programming that actually transfers to the field.

Most basketball, football, and soccer players train like bodybuilders. Chest day. Arm day. Maybe some squats if they feel like it.

And then they wonder why they're not faster, not more explosive, and getting hurt mid-season.

Here's the truth: your weight room work should make you better at your sport, not just look better in the mirror.

That means:

• Power > Size. Hang cleans, box jumps, and med ball throws will do more for your game than 4 sets of bicep curls ever will.

• Single-leg work is non-negotiable. Your sport happens on one leg. If you're not doing split squats, lunges, and single-leg RDLs, you're leaving speed on the table.

• Train deceleration. Everyone wants to get fast. Nobody trains how to stop. That's how ACLs tear. Eccentric work, landing mechanics, and change-of-direction drills are your insurance policy.

• Periodize around your season. Going heavy during competition season is a recipe for fatigue and injury. In-season = maintain. Off-season = build.

I put together The Training Lab to give team sport athletes a place to train smarter. Free training content, community of athletes, and programming that actually transfers to the field.

If that sounds like you, come through.