Welcome former Olympic strength coach Rob Hooper!! You’re going to want a note pad for this episode. Here is a brief outline on how to map out your own training program:

1.What sport do I play?

2.What are the demands of my sport? Is it highly aerobic, anaerobic, or a mix of both?

3.What position(s) do I play? What are the demands of that position (ie., does my position require jumping, dodging, cutting, etc)? What are the mobility demands (ie., ankles, hips, shoulders, etc)?

4.Assessment - what are your goals? Injury history?

5.Performance tests (10yd, 30yd, 0-5-0, pro agility, broad jump, strength tests, counter movement jumps vs non counter movement jumps, relative strength).

6.Observe what the most elite athletes in the world are doing and emulate it.

7.GET STRONG, GET POWERFUL, RACE YOUR FRIENDS.

8.Exercise selection - what are the best exercises? How many sets should I do? How many reps should I do?