Yeah, I'm pretty much in the same boat as you. Gonna be a junior next year, and have an opprotunity to be #1 or 2 on varsity next year. I was #6 varsity this year because of all the seniors, but there will be a lot of juniors battling for the top 2 or 3 spots, so I need to be stronger and in better shape than all of them. I am doing legs twice a week, core every other day, and upper body monday wednesday friday. Like others have said, focus on compound lifts, meaning working more than 1 muscle. Like with squats, youre working calves, quads, hamstrings, glutes, lower back, and to a certain extent core. Compound lifts help you build more balanced muscles, and help your muscles work with each other.
Some other compound lifts are lunges, deadlifts, bench press, and military press. If you stick to a routine and eat a lot, you will be able to outmuscle most people you will face next year.
2x AG200 13.6 oz Blue Gear/Isospeed Baseline Spin
1x MW200g, 1x Mfil200g