At Fitzmaurice Performance, our passion is helping every athlete we train to develop into the best athlete possible. We believe this is achieved with a balance of the right mindset, strength and conditioning, skill development, nutrition and recovery. We are committed to educating, motivating and inspiring our athletes to strive to become their best by putting in the work required on a daily basis. With two decades of experience developing elite athletes, our training system utilizes safe, effective and proven methodology that helps athletes prevent injury, build strength and muscle, run faster, jump higher and perform their best on the field and court. We believe our training and coaching helps to build athletes into CHAMPIONS ready to persevere and overcome any challenge they face to succeed.
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 athlete’s 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. Recommended Training Frequency: 3-4 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 athlete’s increased volume of practice and play. 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. Recommended Training Frequency: 2 sessions per week
For athletes to become their best they have to train like the best. Our top athletes in the past 20 years were committed to year round training. It’s not by chance that these athletes include all-district, all-state, all-american, college high school recruits and top college, minor league and professional athletes.
YEAR ROUND TRAINING FREQUENCY RECOMMENDATIONS:
BEGINNER: 100 training sessions minimum per year (average 2/week)
INTERMEDIATE: 125-150 training sessions per year (average 2/week in-season, 3/week off-season)
ADVANCED: 175-200 training sessions per year (average 3/week in-season, 4/week off-season