Alternative

The next morning, everyone woke up early so they could get their workout out of the way. Blossom continued to coach Rainbow on how to properly build her strength.

"How much strength training have you actually done?"

"Not a lot. Soccer's more of a cardio sport."

"There are two main categories of strength training: calisthenics and resistance. Calisthenics are exercises you do with your body weight. Resistance involves using gravity to your advantage with weights and other tools."

"I follow you so far."

"The thing about strength is, it's not just about how many sets and reps you can do, but how long you can hold them without straining yourself. This is what fitness experts refer to as 'time under tension'."

"'Time under tension'?"

"Speed is good for quick bursts of strength in tight situations, but tension builds long-lasting strength over a period of time."

"I think I understand. You're saying the longer I can hold each rep, the stronger I'll be in the long run, right?"

"You got it."

"Which should I focus on first: calisthenics or resistance?"

"An hour of each every strength day. Right now, the most important thing is strengthening your left arm. When you're using the dumbbells, do what you did with the push-ups and figure out how many reps per set you can do, but this time, take it as slowly as possible."

"Got it."

For the next two hours, Rainbow did a number of various strength exercises to develop her arms, legs, core, and back. With the added weight of her clothes, she was exhausted by the end.

"I'm so tired. That took more out of me than I thought it would."

"You did good. Go take a shower and get something to eat. You've earned it."

"I'm gonna be sore after that one."

"Just means it's working."

Rainbow wiped the sweat from her brow.

"I'm gonna sleep good tonight."