Sports Performance Training for High-Performance Athletes

Posted: June 7, 2018 at 1:43 am

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Our sports performance training program is a comprehensive athlete development training system created by 20-year strength and conditioning veteran, Brian Fitzmaurice, CSCS. With a proven track record of success since our inception in 2000, we have established a reputation for developing some of St. Louis and the nations top athletes. We have extensive experience developing athletes that have excelled at the high school, college and professional ranks that started training with us at the youth level. Our sports performance training program is geared towards serious athletes that are committed to year-round training for long-term athlete development.

The 3 primary goals of our program are:

1. Injury Prevention

2. Athlete Performance

3. Athlete Development

What is Athlete Development?

Athlete development is the process by which an athlete progressively improves their skill and overall athletic abilities (physical and mental) to prepare for the increasing demands of sports competition. The process of athlete development is a year-round approach that requires serious athletes to commit to skill training, sports performance training (strength and conditioning), healthy nutrition habits, and mindset development. An athletes level of commitment will determine both the rate of their progress and long-term achievement on the field and court. We believe success leaves tracks. The athletes that we have trained over the years that emerged as leaders in their sport were committed to year-round skill practice and our strength and conditioning program.

The Sport Season determines the Strength and Conditioning Phase

With year-round strength and conditioning, the season that an athlete is in will determine the type, frequency, volume, intensity and duration of training. For the multi sport athlete there are several other considerations. The primary seasons/phases of training for athletes are: off-season, pre-season, and in-season.

Off-Season Strength and Conditioning

During the off-season phase an athlete should focus on achieving the greatest progress in a strength and conditioning program and prepare to make an impact during the season. During this phase we focus on all aspects of athlete development and sports performance such as muscle hypertrophy, fat metabolism, pre-hab (injury prevention), strength and stability, conditioning, mobility and flexibility, balance and coordination, speed/agility/quickness, power, core stability and power, mindset, attitude, belief, goals, commitment, discipline, toughness, effort and grit. During the off-season the training frequency, intensity and duration should be at the highest of the year since the demands of sports practice and competition are reduced. Training Session Length: 1.5-2 hours each Recommended Training Frequency: 2-4 sessions per week

Pre-Season Strength and Conditioning

During the pre-season phase an athlete should focus on progressing towards peak mental and physical condition ready for the increased demands of practice, scrimmages and the season ahead. During this phase, like the off-season phase, we continue to work on all aspects of athlete development and sports performance. The main difference is we will modify the training type, volume and intensity according to the athletes increased volume of practice and play. Training Session Length: 1.5 hours each Recommended Training Frequency: 2-3 sessions per week

In-Season Strength and Conditioning

During the in-season phase an athlete should focus on maintaining the progress built in the off-season, and using pro-active methods to promote faster recovery and prevent injury during competition. Research has shown that the progress an athlete achieves during the off-season will begin to decline as soon as 2-4 weeks without a pro-active in-season program. For this reason, athletes that commit to an in-season program perform at higher levels with less injury during the season. Also, adherence to an in-season program is imperative for long-term athlete development. During this phase we focus on recovery stretching, corrective exercise, self-myofascial release: rolling (foam rolls, Muscletrac, balls), and maintenance strength training. Training Session Length: 1 hour Recommended Training Frequency: 1-2 sessions per week


OPTION 1: PRIVATE 1-ON-1 TRAINING-60 MIN.For athletes that prefer private instruction and coaching or have specialized requirements such as post-rehab training, specific injury limitations or etc. (scheduled by appointment)

OPTION 2: SEMI-PRIVATE SMALL GROUP TRAINING-60 MIN. (2-5 athletes per coach) For athletes that prefer more private instruction and coaching with a lower program cost than private training. *Participants recruit and organize a small group of friends or teammates to train with of the same sport, goals and age. (Scheduled by appointment)

OPTION 3: INDIVIDUALIZED GROUP TRAINING -60 or 90 MIN. (8-12 athletes per coach) Each 60 or 90 minutegroup training session is individualized according to an athlete's age, level, sport and goals. See program description and schedule below. *3 Month Minimal Commitment


NEW! (FOR AGES 8-12) Foundation performance is our new introductory program that teaches and trains young athletes on the fundamental aspects of sports performance training. During each fun and challenging 60-minute training session athletes will learn how to run faster, jump higher, move quicker and get stronger using our performance training methods.

Summer Available Training Times: 8-9am Mon-Fri


(FOR AGES 12+) Complete performance is our signature 90-minute performance training session, which has been used to develop many of St. Louis top athletes since 2000. Each comprehensive training session includes components to improve speed, agility, quickness, functional strength, power and mobility while decreasing the risk of injury from sports competition.

Summer Available Training Times: 9-10:30 am & 3-4:30 pm Mon-Fri, Sat 9-10:30 am


(FOR AGES 17+) Advanced performance is our most intensive program geared for high school athletes preparing for college sports and current college athletes. Each advanced training session is customized to each athletes sport, goals and fitness levels. Advanced performance integrates training methods that have proven to prepare athletes for the highest level of sports competition at the college and pro level.

Summer Available Training Times: 10-12 pm Mon-Sat

READY TO JOIN TEAM FITZ?Call or text us at 636.391.6565 or e-mail to get your son or daughter registered.

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Sports Performance Training for High-Performance Athletes

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June 7th, 2018 at 1:43 am