Summer Is the Secret Weapon

Summer’s here, and while your friends are hitting the beach or scrolling through Netflix, you’ve got a golden ticket to transform your game. This isn’t just about getting stronger or faster; it’s about becoming the athlete you’ve always wanted to be. Think of summer as your secret weapon: a time to fix weaknesses, boost strengths, and outpace the competition before the season starts. But how do you make it work?

Why Summer is Your Superpower

During the season, you’re stuck in a grind - practice, games, recovery, repeat. There’s no room to grow. Summer flips the script. No coaches breathing down your neck, no schedule chaos. It’s your chance to rebuild your body and mind *without* the pressure of performance.

I’ve worked with players who turned “good” into “unstoppable” by mastering this window. One volleyball player I trained dropped 4% body fat and gained 3 kg of muscle in two months. How? By training smarter, not harder.

Your Weekly Blueprint: Strength, Speed, and Smart Cardio

Forget generic programs. This is about YOU - your sport, your goals. My tips what to focus on:

Always include some kind of pushing/pressing moves. These aren’t just for show; they build the pushing power that matters in sports.
Narrow squats and leg presses target raw power. Want to jump higher, sprint faster? This is your foundation.
Rows, pull-ups, and bicep work aren’t just for looks. A strong back prevents injuries and improves every movement you make.
Your core isn’t just your “six-pack.” It’s the engine connecting your upper and lower body. Weak here? You’ll leak power and get hurt.
Cardio Supersets. Here’s where most athletes fail: separating strength and cardio. Don’t! Instead, smash 30-second cardio bursts (jump rope, bike sprints) between lifts. This burns fat, boosts endurance, and keeps your muscles guessing. Think of it as “athletic multitasking”.

Surviving the Heat (and Staying Safe)

Summer workouts aren’t a badge of honor if you’re collapsing from heatstroke. Hydrate like your life depends on it - water all day, not just during workouts. Train early or late to dodge the sun’s peak. And if you feel dizzy? Stop. Now.

Recovery: The Hidden Edge

This is where progress happens. Sleep 8-10 hours. Take active recovery days (yoga, walking). Every 3-4 weeks, cut volume by 40-50% to let your body rebuild

Mental Muscle: The Final Piece

Elite athletes don’t just train their bodies—they train their minds. Visualize perfect plays. Set S.M.A.R.T. goals, such as:

Specific: "I will improve my vertical jump height for spiking."

Measurable: "I will increase my vertical jump height by 7 centimetres, measured from my standing reach to my highest point during a jump test."

Achievable: "I will complete a strength and plyometric training program designed to improve vertical jump, three times per week, and dedicate one additional session to jump-specific drills."

Relevant: "Increasing my vertical jump will allow me to hit the ball higher, resulting in more effective spikes during the upcoming season."

Time-bound: "I will achieve this goal by the start of pre-season training in 12 weeks."

(The complete SMART goal is: "I will improve my vertical jump height for spiking, increasing my vertical jump height by 7 centimetres, measured from my standing reach to my highest point during a jump test, by completing a strength and plyometric training program designed to improve vertical jump, three times per week, and dedicate one additional session to jump-specific drills, allowing me to hit the ball higher, resulting in more effective spikes during the upcoming season, by the start of pre-season training in 12 weeks.")

Why You Need to Act Now

This isn’t theory. It’s battle-tested. Players who follow this plan don’t just improve; they dominate. They’re the ones showing up to preseason with a new level of confidence.

And so you have a choice: spend summer scrolling TikTok, or become the athlete everyone’s chasing. The tools are here. The question is - will you use them?

P.S.:

Summer isn’t a break. It’s your chance to rewrite your story.

Ready to take the next step? DM me your goals. Let’s turn potential into performance.

SPORT AND NUTRITION