Evidence-based plan
Athlete Maintenance
Sport-specific practice plus strength and mobility. Keeps in-season athletes healthy and durable.
Sources & evidence
Every recommendation below links to the original guideline or peer-reviewed study. In plain language, here's what the research found.
British Journal of Sports Medicine (2014) meta-analysis
What it means: Strength training cut sports injury rates roughly in half across included studies.
World Health Organization (2020)
What it means: Adults who hit 150–300 min of moderate activity per week lower their risk of early death, heart disease, stroke, type 2 diabetes, and several cancers.
These summaries are for education, not medical advice. Talk to your clinician before starting a new program, especially if you have a health condition.
Ready to fit this into your week?
We'll slot the sessions into the open windows in your real calendar.