There’s a saying I heard recently that stuck with me:

If you are really strong, get skilled. If you are really skilled, get strong.

I’m going to make a few generalizations. They won’t apply to every player, but broadly, they’re true

Generalization #1

Players are more skilled than ever.

They play much more than players 10 years ago and it shows.

Generalization #2

Most players do not have a real strength plan.

Because so much time goes toward games, tournaments, travel, and skill sessions, strength training often becomes random, inconsistent, or ignored altogether.

For most experienced high school players, the biggest gains are not coming from playing one more event.

They come from:

At a certain point, more playing creates diminishing returns. A better body changes the ceiling.

This matters most at the high school level, where physical development can separate players quickly.

If you put on 5-10 pounds of lean muscle and move better, coaches notice.

A proper strength plan takes commitment and consistency. It often means saying no to certain things so you have enough energy to get a good workout in.

But we continue giving this advice more and more often:

Most players need to lift more seriously.

So, how much are you really lifting?

During your Summer break, you need to carve out an 8-week window.

Tournaments, showcases, and club practices are happening, but there is time to make real progress if you plan it.

To see real gains, you should be lifting 3-4 times a week in the off-season.

That means in any 8-week span, you need to get in 24-32 quality lifting sessions.

Ideally, you have more than an 8-week window, but we’re going to start small here understanding how busy people are.

You must be consistent. Hold yourself accountable to the plan you create.

It is challenging, and you will be tired, but it absolutely is going to pay off in the long run.

#1 The Recruiting Summer Exception

If you are in your recruiting summer (i.e., 2028s this year), it might make sense to dial this back in June and July when you are playing a lot.

This is the one window we want to be sensitive to as your on-field performance takes a priority. However, once you wrap up playing in July, it’s time to get after it.

#2 The Multiple Sports Exception

Players that are multisport athletes, particularly those that play a fall sport, will likely have practices or lifts with their fall team.

It may be too much training to tack on another training regimen.

Make sure you consult with your fall sport head coach if this applies to you.

However, if you do not play a fall sport, you should be in the weight room 3-4 days a week for at least 60 minutes per session.

Matt here. This one hits home to me. I got serious about a strength training program in the Summer going into my Junior year.

I began working out with a local strength coach, Jay Dyer, where Deemer trained too (and many other local Maryland players).

I put on 15 pounds of muscle that year, and it totally changed me as a player.

We followed a 4-day a week plan that progressed over about 12-weeks, then the plan would be updated. Each session took between 60-75 minutes to complete. These were hard workouts, but they made a huge difference.

It’s safe to say any workouts I was doing on my own time prior paled in comparison.

Learning to invest in the weight room entirely changed the trajectory of my career without a doubt.

Not everyone’s situation is exactly the same, but there is no doubt in my mind that if any athlete develops a strong workout plan, they will reap the benefits on the field.

If you need any other indicator, take a look at the top college athletes in the game today. They are strong AND skilled.

Most players already play a lot. The next jump often comes in the weight room.

Coach Class and Coach Dunn

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We are wired for short-term rewards. It’s human nature. We want to get acknowledged now and often tie our well-being to this recognition.

This surfaces in recruiting. Many players look for the perfect email, the highlight tape, the right event to get recruited.

This stuff can help, but ultimately, coaches take players that can help them win.

It’s not all about September 1st. Don’t stop developing. Keep investing in your game and your body. If you don’t get offers in Sep, but you keep growing as a player and athlete through the Fall and Spring, you will differentiate yourself.

I’ve seen this happen with many players. This was the case for me committing in May of my junior year to Maryland.

I’ve coached players in the last 5 years who have committed in the Fall and Spring of their senior seasons to D1 schools because they kept developing and school needs change over time. Their rosters change and coaches always keep their eyes peeled for late bloomers.

Play the long game. Control what you can control. Keep getting better.

Matt

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