The Shot Selection of Strength Training
Athlete Performance
“You don’t win games by forcing bad shots—on the court or in the weight room.”
Don’t Shoot!
If I had a dollar for every time a coach yelled “Shoot!” or “Pass the ball!” from the sideline, I’d be a rich man.
As coaches, we constantly push athletes to make better decisions—on the court, on the field, and even off it.
But here’s the real question:
How often do we hold ourselves to the same standard we expect from our athletes?
It’s easy to critique decisions that come naturally to us. The harder part? Recognizing when our own habits need better discipline, smarter strategy, or a bit more patience.
Smart Choices Build Stronger Athletes
In sports, great decisions lead to great plays.
In the weight room, it’s no different.
Smart programming—not flash—creates consistent wins.
You don’t need the most complicated lift or the heaviest barbell to get results. Just like in a game, you don’t need to force the tough shot when a better option is wide open.
Take the overhead press—a classic lift.
But not every athlete has the shoulder mobility, control, or experience to perform it safely.
Forcing it is like shooting a contested three when there’s a clear lane to the basket.
Sometimes, restraint is the best play.
Choosing the Right Shot
Instead of pushing through a bad rep, we can adjust the approach.
One of my favorite alternatives for upper-body power is the split-stance landmine press with rotation.
Watch the Demo: Split Stance Landmine with Rotation
Why It’s a Game-Changer:
Shoulder-friendly, even for athletes with limited mobility.
Builds pressing strength while integrating the core and hips.
Reinforces sport-specific movement, where power starts from the ground up.
We often coach this from a split stance, pressing from the same side as the down knee.
This setup trains:
Full-body coordination
Trunk stability
Hip control and rotation
The result?
Stronger, safer, more athletic movement that directly transfers to performance.
Strength Training Is Shot Selection
At its core, training is decision-making under load.
Every set and rep is a chance to choose:
Quality over ego.
Progression over perfection.
The best athletes—and coaches—learn when to press, when to pull back, and when to pivot.
Because strength training isn’t just about building muscle.
It’s about creating resilient, adaptable athletes who move confidently, avoid injuries, and perform when it matters most.
Final Thought
Great coaching is great decision-making.
Whether on the court or in the weight room, the goal is the same:
👉 Don’t force the shot—find the smart one.
— Coach Shelby and The Shelby Trained Team
