If we were meeting for the first time, this is where I'd begin.
You told me you'd like to perform better in your sport, you've trained before but not recently, and pain isn't holding you back.
Since you'd like to perform better in your sport, I'd start with Sports Performance. Getting better at your sport happens on the field, court or trail. Strength training's job is to make you more robust and more powerful while you do.
Coming back is usually faster than starting from scratch. Ease in for the first couple of weeks and you'll be near where you were sooner than you expect.
Does this feel like you?
Most people start in one of three places
Pick the one that sounds like you. You can always switch.
Or something more specific
Whichever you choose, here's how I'll coach it.
My job is to make myself unnecessary.
I explain the why behind every set, so one day you can write your own program. Technique comes before load. Progress gets written down, so it's a number, not a feeling.
Twice a week for a year beats four times a week for a month. And I'll never sell you fear, or a supplement.
Dalton
I'd rather you understand it than just follow it.
So here's what I find myself explaining most. Read what's useful; skip the rest.
Some of it is just arithmetic.
So here are a few calculators. Each shows its working, and says what it can't know about you.
All of them
And when you'd rather not do it alone
Sometimes it helps to have someone in the room. We'd start with a short conversation: what you want, and whether I'm the right person to help.
Dalton