In pre-season, I'd love to improve myself as an athlete. I'm 16, 5ft 6 inches, 60 kilograms. Not a great deal of muscle on me. I want to hit the gym, but not neccesarily for hypertrophy, I want power, balance, and strength. I'd say I'd have a good 3-5 months before the season started again to do so. I've worked out before doing bodyweight stuff, but plateued, and the season came so I stopped. I gained a but of muscle on everything, but I'm still pretty tiny. I don't want to be losing any agility or speed of foot, as those two, specifically agility are big parts of my game. This is why I'm not looking to get big. I've definitely got the knowledge and know what to do in the gym, but I'd like some advice from experienced people, as I've never owend a gym membership. Here's what I'm planning to do, work my legs (pretty much important muscle on my lower limbs), and my core (abss, obliques, lower back), and thats it. This way I won't have any bulk on my upper body, my strong legs and core wil stabilize me, and I might even lower my centre of gravity if I pack on some muscle as well. Should I be looking at low reps for power? 1-3 reps? This way the exercise is based on strength, not hypertrophy. I'm happy if I can have a really strong core and legs, I play with brain not brawn. Looking for the type of strength that Messi has, Tevez has, Aguero. These three stocky (maybe bar messi) have great acceleration form there strong core, legs, and speed of foot and can withstand shoulder jostling because of their stability. Also, an important thing is maintaining strength. In-season I won't have time for lots of work-outs, maybe just one session weekly. But I've not lost a single bit of muscle (and probably strength) from what I've gained from previous strength training, and it's been like 6 months, with no particular attention to diet (1 gram of protein per pound of body mass, this much carb etc.. rules like that), just eating a lot! (nutritiously). That leads me to my fina point, diet! So do I need to be on a bulk (that is, consuming more caloroeis than I burn to suport muscle growth - which isn't even what I'm looking for) whilst working out? Or can I make significant gains without surplus calories. I mean, beign a teenager our bodies are amazing, increased testosterone ect.. Thanks - impossible.