The right frequency depends on how hard you train, what your sport demands and how your body responds. Here’s a simple framework I use when planning with athletes.
Building a base: once a week
For most active people and recreational athletes, one session a week is a strong starting point. It’s frequent enough to build on each session and easy to keep up. This is what the Starter Package is designed for.
Heavy training blocks: twice a week
When volume or intensity is high — marathon build-ups, preseason, competition season — two sessions a week gives you a dedicated recovery anchor. That’s the rhythm behind the Performance Package.
Around competition
Keep things familiar. A lighter session a couple of days before an event, and a restorative session after, tends to work better than trying something new on race week.
Off-season
A great time to address long-standing restrictions or side-to-side imbalances, because you’re not trying to recover for the next hard session.
Signs you could use more
- Soreness or stiffness lingering longer than usual
- One side consistently feeling tighter
- Your movement feeling “short” — stride, swing or overhead position
Always check with your healthcare provider if you’re dealing with pain or an injury. For everything else, see how athlete sessions work or compare packages.