Everyone talks about putting in work but if you talk to college freshman athletes the first thing most will mention is they wish they had worked more in the weight room.
Coaches continue to preach this however some make it a secondary thing to skill work. My belief is that skill work and weight room go hand in hand. You can't have one without the other as they enhance themselves.
There are a ton of simple weight room workouts that one can do (even one in our store section) however I like the trial and error phase. Work opposite groups. Upper body one day then lower body the next, vary the amount of sets and reps. Go by feel yet have a general plan going in.
If you need help with any workout programs please don't hesitate to reach out and we will be glad to help.