strength and conditioning

Each rep/set/movement poses a significant challenge for each athlete's individual skill level; put in what you expect to get out.
One day, you may get to a point when you’re on the roller for 10 minutes at the start of every session and you ask yourself, "Why am I not training yet?"
Breathe intelligently, move aggressively.
It's Benchmark Day. Test yourself and see where you stand.
The adductors can do a lot more for your performance than just squeeze your knees together.
Make minor weight adjustments as needed to complete strong, uninterrupted sets in both movements.
Scale to ability for uninterrupted sets, and transition quickly and aggressively.
A 4-week program that puts you on a simple and effective path to serious gains.
Kettlebell swing reminder: power and position govern weight.
Moving with reckless abandon is one thing- moving with deliberate, technical aggression is something else entirely; One is to be improved on, and the other is to be feared.
If suitable weight kettlebells are not available, get creative and make it work with what you have.
Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance).
If position breaks or true overhead becomes unsustainable, adjust one interval down and continue safely.
Let's explore how the straight arm plank can benefit you.
Your genetics were done and dusted well before you were old enough to read this. So why worry about them? Focus on what you can do.
It takes adult levels of dedication and time to become a teen athlete at the highest level but, you're still a kid. Your training is going to have to be well thought out.