This depends on your goals. In most cases, 2-3 times per week is ideal. 3 times per week will typically yield better performance gains as long as it can fit in to the training schedule. At 2 times per week, performance gains will still be made however if attendance drops to 1 time per week then the best one can hope for is maintenance of prior training adaptations.
The same holds true for our Sports Performance Training sessions. Most athletes attend 3 times per week however those with special performance goals will often attend up to 5 times per week. As with most things fitness related, the effect is dose-dependent. The greater your frequency and commitment the greater your rewards will be.
Yes….and no. If your sport requires speed, power, strength and agility then we do sport specific training. If you’re expecting ‘training for baseball catchers’ or ‘specific exercises just for soccer defenders’ then you might be a little disappointed. The fact is that anyone who sells you specific training for sport positions, and even to some extent specific sports, is selling you a bag of wind. Many of the super-specific exercises touted as ‘sport specific’ are gimmicks more than effective training. This is especially true for developmental athletes. Athletes younger than 20 years old should train for what we refer to as “General Physical Preparedness” and progress to greater and greater sport specificity over time. This is what years of sport science research recommends and this is how we train our athletes.