Why We Obsess Over the Basics

At STS, we work with a lot of athletes who are new to strength and conditioning and we teach them movements that might look simple on the surface. That’s not because we’re trying to slow anyone down. It’s because we’re building the foundation for what will eventually become a high-level strength and conditioning program.

Every strong, powerful, athletic person you admire started here. The difference is they didn’t rush past it.

When we teach squatting, we almost always start with the goblet squat. It’s one of the best tools we have for teaching posture, balance, and how to move through a full range of motion while staying organized. It gives instant feedback. If something’s off, the athlete feels it right away. Before we ever put a barbell on someone’s back, they need to understand how to control their body through space. The goblet squat does that better than almost anything else.

The same idea applies to the Olympic lifts. We don’t throw beginners straight into full cleans and snatches from the floor. Cleans usually start from the power position or the knee. Snatches start from the power position or mid-hang. These positions let athletes learn how to use their legs, be explosive, and receive the bar correctly without adding unnecessary complexity. Once those pieces are solid, extending the lift to the floor is straightforward instead of forced.

Plyometrics follow the same logic. Before we ask athletes to jump higher or faster, we teach them how to land. Depth drops are a staple early on because they teach force absorption, body control, and joint awareness. If you can’t handle force on the way down, you’re not ready to produce more of it on the way up.

Strength training starts with fundamentals too. Presses, deadlifts, horizontal pull-ups, and simple strength movements that teach full-body tension and control. These are the lifts that build real strength and resilience. They’re not flashy, but they work. And more importantly, they prepare athletes for harder training later on.

The basics aren’t boring. They’re powerful. When you take the time to learn them well, everything else becomes easier to teach, safer to train, and more effective long term. That’s why we prioritize them every single day.

Best of luck with your training today!