This article is authored by Doug Scott. Opinions expressed may not be that of SMARTER Team Training, STT sponsors or constituents. Coach Scott has been a member of the Pingry faculty since 1999 and has served as a Physical Education teacher and Strength and Conditioning coach since that time. Doug designs workouts for both male and female student athletes competing on a variety of Varsity and Junior Varsity athletic teams, including many county, state, and conference championship teams. Listen to Doug’s podcast on iTunes by clicking here.

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Strength training is a part of our culture and the way we live. Most people who embark on a fitness path base their goals on either looking better, or improving performance. Unfortunately, what is often lost is the value strength training has in protecting the body. When you strength train, not only do the muscles become stronger but the connective tissue does as well. It is this complex (muscle, tendon and bone) that causes movement and stabilizes the joints. A stronger musculoskeletal system reduces the forces that often cause injury. So remember, while being an elite performer is great, your number one goal needs to be: Prepare and Protect your body for sports and life. That means…

1. Train all 5 regions of the body; neck, legs, upper torso, arms (including the hands), and midsection.

2. Choose exercises that can be performed safely and under control (no explosive lifting).

3. Perform each exercise with the intent of getting stronger. That means focus on the repetition and being progressive.

4. Perform a moderate number of repetitions (10-15) on most exercises. Work on developing strength not demonstrating it.

5. Keep accurate records of your performance. Use a workout card or keep a notebook, be accountable.

Remember, as an athlete your greatest ability is your durability. If you prepare your body and stay healthy you will be a better performer.


Doug Scott believes that strength training is a “means to and end” and should be a part of every athlete’s lifestyle; and it’s the coaches job to facilitate learning and put the athlete in the best position to get the most out of themselves and ultimately succeed. Mr. Scott has also worked as a personal trainer and has written a number of fitness-related articles and chapters. Coach Scott is a member of the National Strength and Conditioning Association, and hold the title of Certified Strength and Conditioning Specialist. You can contact him at dscott@pingry.org.