30 Minute

IN-season performance training

Why 30 minute In-Season Performance Training?


1) Maintain Strength


  • Research shows that competitive athletes experience muscle atrophy after as little as two-four weeks after stopping training. As muscles get weaker, speed, explosiveness, and stamina all go down.


  • The Solution→ a quick, powerful 30-minute combo of just 3-4 strength training exercises, 1-2 Sport Appropriate core exercises, and injury prevention training.


2) Decrease risk of injury


  • In-season is the most critical time to stretch more, foam roll more, and do more ankle/shoulder/hip stability. Unfortunately in-season athletes are tired and rarely if EVER do this stuff on their own, which is why injury risk is increased in-season.


  • The Solution→ the accountability 2x/week for 30 minutes of sport-specific soft tissue care, stretching the right muscles, and stabilizing the others.


*For example: many baseball players stretch the WRONG parts of their shoulders in season and put themselves at higher risk of elbow/shoulder injury. They should stretch the ones that get tighter, not the ones that get looser from throwing.


3) Peak Performance for Playoffs


  • MOST athletes get 10-12 weeks into their season, their bodies are beat up, and they head into playoffs physically in their worst shape in months. Athletes who train 30 minutes 2x/week become part of the 3% who actually perform at peak potential come playoff time.


For the Optimal In-Season Athlete


1st Best Option: 1x/week for 1 hour, 1x/week 30 minutes

2nd Best Option: 2x/week for 30 minutes

3rd Best Option: 1x/week for 1 hour or 30 minutes



4635 Wedgewood Blvd. 

Suite 112
Frederick, Maryland 21703

We are located directly across from AKA Frisco's Restaurant, and right down the street from Flying Dog Brewery.

Monday: 8 am - 11:30 am |  3 pm - 8:30 pm
Tuesday: 8 am - 8:30 pm
Wednesday: 8 am - 8:30 pm
Thursday: 8 am - 11:30 am |  3 pm - 8:30 pm
Friday: 8 am - 6:30 pm
Saturday: 8 am - 1 pm

Phone: (240) 341-2921

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