This camp will run for 8 weeks and will meet on Mondays and Fridays at 12 noon for 8 weeks at the Pleasant Hills Location starting June 12th. There is a 5000 square foot area for the athletes to work in. Sessions run for 60 minutes. Total cost of the camp is $349. This camp is not a 3 day deal, it is designed to actually create habits and improve strength, footwork and speed over a 2 month period.

We will be working on total body strength, upper body power and hand quickness, short range acceleration, balance, capping power leaks and toughness.

There will also be a large skills component to the camp involving feet and hands.

Total cost of the camp is $349/athlete. Your place is reserved when we receive your payment. Athlete:coach  ratio will not exceed 8:1 generally speaking.

We are accepting reservations now. Your spot will be confirmed with payment.

We will break players into groups based on age and skill. Accepting ages 10 and up.

If 5 players sign up from same team, cost goes to $320/athlete.

Contact Ed at ed@strengthfitnessandspeed.com for registration and more details. Your place will be reserved with your payment.

Our camp coaches include current and former SFAS college football players and SFAS Coaches.



Posted: April 27, 2017 in Uncategorized

Ed Wietholder 2017 Resume

Time flies. I am starting to train kids of high school athletes I trained in 1998. Wow. To our  SFAS present and future athletes. Thank you so much for your loyalty and patronage. Honestly there is not a more experienced and effective coach around. With my roots in medicine and research for 10 years my background is extremely unique and rare. My staff and I are not the cheapest but we are the best. You get what you pay for. Period. we will never compete on price. We will compete on quality because this is where we thrive. We have worked with the best athletes around and most importantly have helped average athletes become great so they can achieve their dreams.

My resume.

Edward Wietholder

                                                       Certified Sport Strength and Conditioning Specialist

                                                                           Certified Personal Trainer

347A Old Curry Hollow Road

Pittsburgh PA 15236


Objective                     To acquire an ever-increasing knowledge base to empower those seeking a higher level of     strength, fitness, athleticism and mental strength and well being.


1984-1988                    University of Pittsburgh

Bachelor of Science, Cum Laude

Major in Behavioral Neuroscience(Pre-med)



2006                             National Academy of Sports Medicine

Overhead Squat/Gluteus and Hamstring Function


2006                             National Academy of Sports Medicine

Self Myofascial Release and Streching


2006                             National Academy of Sports Medicine

Integrated Flexibility Training


2005                             National Academy of Sports Medicine

Integrated Kinetic Chain Assessment


2005                             National Academy of Sports Medicine

Human Movement Science Certification


2005                             National Academy of Sports Medicine

Kinetic Chain Dysfunction Certification


2005                             National Academy of Sports Medicine

Neuromuscular Physiology Certification


2004                             Corrective High Performance Exercise Kinesiology Institute

Adanced Program Design Certification


2003                             Corrective High Performance Exercise Kinesiology Institute

Scientific Back Training Certification


2002                                                     Corrective High Performance Exercise Kinesiology Institute

Program Design Certification


2002                                                     Corrective High Performance Exercise Kinesiology Institute

Scientific Core Conditioning Certification


1999                                                     Corrective High Performance Exercise Kinesiology Institute

Swiss Ball Training Certification


1999                                                     Corrective High Performance Exercise Kinesiology Institute

Medicine Ball Training Certification


1998                             National Strength and Conditioning Association

Certified Strength and Conditioning Specialist



1998                             American Council on Exercise

Certified Personal Trainer



1998-present                 Strength, Fitness, and Speed, Inc.

President and Head Performance Director


1990-1998                    Freelance trainer and fitness writer


1990-1993                    Freelance routine design through mail


1989-1999                    Children’s Hospital of Pittsburgh

Perfusionist(Operate heart/lung bypass machines in OR)




2017-present                Strength and Conditioning Coach Baldwin Whitehall School District


2016-present                Performance Coach for Baldwin Softball team


2015-present                Performance Coach for South Park Boys Basketball Team


2015-present                Performance Coach for Peters Township Girls Basketball Team


2015-2016              Assistant Varsity Football Coach(Strength and Speed Coach) South Park


2015-present                            Performance Coach for Baldwin Whitehall Girls basketball Team


2015-Present                 Performance Coach for the Belle Vernon Girls Softball Team


2014                             Consultant to the South Park Boys Basketball Team


2014-2015                    Performance Coach for Bethel Park Football Team


2013-Present                 Performance Coach for Elizabeth-Forward Softball Team


2013-2015                    Performance and Strength Coach for Seton Hill University Basketball Team


2013-2015                    Performance and Strength Coach for USC Boys Basketball team


2012-Present                Corporate Trainer to Allegheny Millwork


2012                             Consultant to Bethel Park Boys Football Team


2012                             Performance and Strength Coach for Bethel Park Boys Basketball team


2008-Present                Performance and Strength Coach for Bethel Park Girls Basketball Team


2011-13                        Performance Coach for Penn Trafford Football Team


2011-12                        Performance Coach for Bethel Park Boys and Girls Soccer Teams


2011-13                        Performance Coach for Belle Vernon Football Team


2011-2015                    Speed and Conditioning Director of the CTS AAU Basketball Program


2011-12                        Speed and Conditioning Coach of the Century United Soccer Organization


2010                             Performance Coach for Bethel Park Boys Basketball Team


2010-11                        Staff Speed Coach for Brownsville Football Team


2010                             Performance Coach for Franklin Regional Baseball and Basketball Teams


2010                             Performance Coach for Latrobe Girls Soccer Team


2010                             Assistant AAU Basketball Coach for 2 teams in the CTS program.


2008                             Performance Coach for Latrobe Football Team


2008                             Consultant to W and J University Basketball Program


2006-Present                            Trainer and routine designer for NFL and Arena Football League Players. NFL Combine Preparation. Pro day preparation. NFL player off season trainer.


2001-Present                Nike, Scout, and Metro camp Preparation for local high school football players






1990-Present                             Trained and designed routines for many successful clients at the high school, collegiate, professional  and Olympic level. Coach of multiple youth basketball, baseball and soccer teams. Licensed youth soccer coach. School Districts that I have trained athletes from include: Mars, Hopewell, Central Valley, Pittsburgh Central Catholic, Baldwin, TJ, South Park, Brentwood, Bethel Park, Mt. Lebanon, Keystone Oaks, Steel Valley, West Mifflin, Peters Township, Ringgold, EF, Belle Vernon, South Fayette, Norwin, Penn Trafford, East Allegheny, Jeannette, Serra Catholic, McKeesport, Gateway, Greensburg-Salem, GCC, Latrobe, Mount Pleasant, Steel Valley, Franklin Regional, Hempfield, Ligonier Valley, Uniontown, Laurel Highlands, Plum, Yough, Fox Chapel, Kiski, Hampton, Shaler, South Allegheny, Brownsville, Allderdice, Brashear, Bishop Canevin, Geibel, Clairton and Apollo Ridge.

Colleges include: W and J, University of Pittsburgh, Westminster, Bethany, Duquesne, Penn State, CMU, Saint Francis, Mount Union, Maine, Wheeling Jesuit, Mercyhurst, California, Rochester, Slippery Rock, Edinboro, Penn, Princeton, Adelphi


1990-2004                    Authored many articles that appeared in national and international fitness magazines including                                            Hardgainer, Natural Physique, Pennsylvania Health and Fitness, American Health and Fitness, and                                       Musclemag International


1997                             Winner and record time for CHP 1997 Staircase race


Personal                       Married, two children. I like to practice what I preach and strength train 3 days per week as well as                                                    cardiovascular and sprint work on the other 3.


Posted: January 20, 2017 in Uncategorized

So It is with great dismay I write this blog post. I see sports performance/personal training becoming like apples and apples. The certification and backgrounds of this field are quite diverse and loosely regulated. Experience, education and common sense are being flushed away because of $ savings. Are you buying a $5 or a $10 session? Are you really willing to purchase something that the owner thinks is really only worth that much? Oddities prevail. Over the last 30 years I’ve experienced it all. I watch little kids ricocheting deadlifts off of platforms with rounded backs and proud coaches declaring how wonderful this is. 10 years from now get ready for the L5-S1 disc bulge. I watch groups of 80 kids paying for $10 sessions doing ludicrous drills led by other $10 paying kids in the same group. I listen to high school athletes tell me their “trainer” says it is OK to use pre workout and some coffee before workouts. What the hell? Coming from a medical background working at Children’s Hospital for 10 years before venturing into the sports/fitness field in 1998 I really can’t understand the blind eye towards the regard for which people put their kids and their own health into a loosely regulated field’s minimally accredited person’s watch. Educate yourself and look for quality and experience versus the low $.

Vertical Leap Dreams

Posted: August 31, 2016 in Uncategorized
Tags: ,

Power  is the product of force, therefore strength, and velocity. Power is the ability to exert strength in a given time frame. A good example is a vertical jump. It takes about .2 seconds for most athletes to go from flexion to extension at the knee before leaping. Why do some athletes that weigh the same amount and extend their knees in the same time frame jump higher than others? They can express more force via strength and motor recruitment in this time frame. Speaking of vertical leap, we can improve it here. A program utilizing methods to minimize power loss through the torso will be used in conjunction with plyometrics. The key is stabilizing the pelvis, hip abductors, adductors, and external rotators. We also need to analyze your jump for proper knee tracking and to prevent what former Chicago Bulls strength coach Al Vermeil calls back jumping. The low back is comprised predominantly of slow twitch fibers and will not get you vertical fast enough. Glutes, hamstrings, and quadriceps should be used to provide power for jumping. Agility is the body’s ability to change direction while maintaining speed. We can show you how to pick up 2-6 inches in a surprisingly quick time frame. Good examples would include a collegiate lineman that weighs 275 pounds jumping 35 inches in the air.

Here is our partially updated list! 1998-


Ian Wild                               Baldwin                                                             Mercyhurst/Pittsburgh Steelers/Winnipeg

Russell Stuvaints                Youngstown State                                             Pittsburgh Steelers NFL

Cie Grant                             Ohio State University                                      New Orleans Saints NFL

Dom DeCicco                    Thomas Jefferson High School                      Chicago Bears NFL

Cory Tucker                        South Park                                                         Slippery Rock/Cleveland Browns

Dorian Johnson                  Belle Vernon                                                    University of Pittsburgh

Cassidy Walsh                    Seton LaSalle                                                    University of Pittsburgh

Nick Bowers                       Kitanning                                                           University of Pittsburgh

Sean Gerst                           Baldwin                                                             Muskingum

Evan Hannan                        Belle Vernon                                                    W and J

Matt Benicky                      Belle Vernon                                                    W and J

Nick Sweitzer                     Belle Vernon                                                    Georgetown

Justin Ivill                           Belle Vernon                                                    Bucknell

Jake Maxwell                      TJ                                                                       WV Wesleyan

Peter Metro                        TJ                                                                       St. Vincent

Adam Staudt                        TJ                                                                       Clarion

Sam Fareri                           South Park                                                         Clarion

Braden Pahanish                 TJ                                                                       California University

Andrew Wheeler                USC                                                                   George Washington

Ryan Harkleroad                 USC                                                                   Dayton

Zack Pateras                       USC                                                                   Allegheny

Aaron Matthews                 Clairton                                                             Pitt

Chacar Berry                       Ringgold                                                            Slippery Rock

Jake Stewart                        South Park                                                         Wooster

Jake Dixon                          Bethel Park                                                       Lewis University

Sarah Stanley                      South Park                                                         Ohio State

Andy Abreu                         Penn Trafford                                                   Laroche

Doug Altavilla                     Baldwin                                                             Mercyhurst

Evan Augustine                   South Park                                                         PSU Behrend

Austin Stephan                    USC                                                                   Baldwin Wallace

Ashley Baker                      Elizabeth Forward                                            Alderson Broadus

Mitch Nordstrom                              Bethel Park                                                       Waynesburg

Justin Vickless                   Brentwood                                                        W and J

Nick Vento                          Franklin Regional                                             W and J

Brad Villa                            South Park                                                         W and J

Bradon Toy                         Kittaning                                                           W and J

Anthony Levis                     Belle Vernon                                                    W and J

Austin Kemp                       Thomas Jefferson                                                            W and J

Justin Bauer                        Brentwood                                                        W and J

Trevor Morrow                   USC                                                                   W and J

Matt Hermessmann            EF                                                                      W and J

Ian Dobbins                         Belle Vernon                                                    Penn

Adam Cole                          Belle Vernon                                                    PSU

Austin Fields                       Belle Vernon                                                    Slippery Rock

Jake Sweitzer                      Belle Vernon                                                    Georgetown

Nick Scholle                       South Park                                                         Grove City

Chris Boff                           South Park                                                         Thiel

Carley Bogan                      USC                                                                   William and Mary

Christian Breisinger           TJ                                                                       Waynesburg

Pat Hall                               TJ                                                                       Princeton

Nick Fekula                         EF                                                                      Princeton

Natalie Fekula                     EF                                                                      Adelphi

Kylie Owoc                         EF                                                                      Ursuline

Joe Mascaro                       Bethel Park                                                       Case Western

John Mascaro                     Bethel Park                                                       CMU

Mike Brucker                     Bethel Park                                                       St. Francis

Brook Burns                       Laurel Highlands                                              W and J

JT Colosimo                       Seton LaSalle                                                    Waynesburg

Adam Ottaviano                  Seton Lasalle                                                    Slippery Rock

Logan Corrigan                   Bethel Park                                                       James Madison

Dakota Forsyth                   Bethel Park                                                       PSU

Zac Forsyth                         Bethel Park                                                       Tampa

Shane Mallon                      Penn Trafford                                                   Alderson broadus

Cole Costy                          TJ                                                                       Youngstown State

Brett Dadig                         Seton LaSalle                                                    Pitt Greensburg

Danielle Dadig                    Seton LaSalle                                                    Youngstown State

Luke Deanavich                  TJ                                                                       St. Vincent

Tony Devivo                        Freeport                                                                           Duquesne

Danielle Dindak                  Serra Catholic                                                   Westminster

Shane Fetsko                       South Park                                                         Marietta

Sean Gallagher                    Bethel Park                                                       PSU Behrend

Rachel Giannangeli            Gateway                                                             Clarion

Tracy Gibson                      South Park                                                         John Carroll

Justin Gorny                       South Park                                                         PSU Behrend

Dan Wanker                        South Park                                                         PSU Behrend

Carter Grote                       South Park                                                         Furman

Curtis Perz                          Norwin                                                              Wheeling Jesuit

Cory Owen                          Peters Township                                               James Madison

Gina Rock                           Latrobe                                                              Frostburg State

Shelby Lindsay                   South Park                                                         West Point

Laurel Lindsay                    South Park                                                         Edinboro

Corey Lostetter                  TJ                                                                       Fairleigh-Dickinson

Dave Martin                        South Park                                                         Waynesburg

Ben Webb                           GCC                                                                   St. Vincent

Chris Winkler                     South Park                                                         St. Vincent

Brian McDonough              Penn Trafford                                                   Concord

Corey Stanford                   Penn Trafford                                                   Catholic University

Connor McWilliams          Brentwood                                                        Alderson Broadus

Jake Murphy                       Bethel Park                                                       US Merchant Marine

Jake Wallace                       GCC                                                                   US Merchant Marine

Matt Naylor                        Belle Vernon                                                    Geneva

Rex Pearce                          EF                                                                      IUP

George Prota                      EF                                                                      Pitt Johnstown

Charlie Scharbo                  TJ                                                                       Carlow

Ryan Sciullo                       Kiski                                                                  W and J

Cam Smail                           Kiski                                                                  Grove City

Alex Minton                        Bethel Park                                                       Drake

Alexa Stahl                          Baldwin                                                             West Liberty

Cody Stolar                         South Park                                                         Allegheny

Brian Holland                     Bethel Park                                                       Allegheny

Evan Schweitzer                 Bethel Park                                                       Allegheny

Mike Wainauskis                TJ                                                                       Slippery Rock

Alexis Yanief                      TJ                                                                       Millersville

Lauren Yobbi                      South Park                                                         Duquesne

Jason Yobbi                        South Park                                                         W and J

Allie Yurkovich                  TJ                                                                       RMU

Rachel Stover                     TJ                                                                       Cleveland State

Hannah Zangara                  USC                                                                   Allegheny

Adam Mihoci                      Franklin Regional                                             California University

Mac Pope                            USC

Robert Plummer                 USC

Joe Laukitis                        USC                                                                   Saint Francis

Sydney Judkins                   South Park                                                         Sacred Heart

Rayshawn Bolden               West Virginia University

Tyler Trettin                        Bloomsburg                                                      Arena Football League

Jamar Foulks                       Mansfield                                                          Pittsburgh Power

Trent Jones                         Indiana University                                            Arena Football League

Beau Gibbs                          Northern Iowa                                                   Arena Football League

Mike Chiapetta                   Indiana University                                            Arena Football League

Dorin Dickerson                West Allegheny                                                University of Pittsburgh

Jon Ditto                             Gateway                                                             Penn State University

Ryan Einwag                       Baldwin                                                             Carnegie Mellon University

Rich Costanza                     Thomas Jefferson High School                      Maryland/PSU/Riverhounds

Tom Shirley                        Norwin                                                              Xavier

Chris Spegal                        Bethel Park                                                       Ohio

Jon Stewart                         Norwin                                                              Penn State University

Nathan Totino                     Seton LaSalle                                                    Duquesne

Renee Tomko                     Thomas Jefferson High School                      Louisville

Grant Serdy                         Upper St. Clair                                                  Princeton

Jonna Handra                      South Allegheny                                               UNC Charlotte

Brad Rodgers                      Norwin                                                              Robert Morris University

Tyler Urban                         Norwin                                                              West Virginia University

Andy Clifford                     Bethel Park                                                       University of Pittsburgh

Anthony Caruso                  Bethel Park                                                       Duquesne

Amanda Albitz                    South Park                                                         IUP

Mike Salopek                      Norwin                                                              University of Virginia

Cassy Sanderson                 Elizabeth Forward                                            Wheeling Jesuit

Zach DeCicco                     Thomas Jefferson High School                      Washington and Jefferson

Jordan Kelly                       Seton LaSalle                                                    St. Francis

Garrett Walz                       Seton LaSalle                                                    St. Francis

Brian Lattanzi                     USC                                                                   University of Buffalo

Brock DeCicco                  Thomas Jefferson                                                            University of Pittsburgh

Don Rhodes                        Norwin                                                              Georgetown

Rob McCall                        Thomas Jefferson                                                            Mercyhurst

Lyle Marsh                          Bethel Park                                                       Penn

John Schademan                 Bethel Park                                                       Colgate

Eric Olson                           Bethel Park                                                       Cal University

Cori Stark                            Belle Vernon                                                    Youngstown State University

Sydney Judkins                   South Park                                                         Sacred Heart

Shane Henkel                      Gateway                                                             Ohio University

Tarran Senay                       South Park                                                         NC State

Zach Zigmond                     Bethel Park                                                       Wheeling Jesuit

Tara Zollinger                                                                                                 University of Maryland

Lauren Dittman                   Norwin                                                               Colgate

Liam Krahe                         Bethel Park                                                         Northeastern

Rick Fehl                             Pittsburgh Central Catholic                              Mount Union

Zach Zigmond                     Bethel Park                                                        Wheeling Jesuit

Anthony Rusch                   Bethel Park                                                         Seton Hill

Christian Angotti               Thomas Jefferson                                               University of Dayton

Mike Carr                            Steel Valley                                                        Point Park University

Nate Wojciekowski           South Allegheny                                                 LaRoche

Jared Pratt                           Bethel Park                                                       Colgate

Evan Kelly                           Seton LaSalle                                                    University of Richmond

Jake Matthews                    Greensburg-Salem                                           Cornell

Jessie Vilkofsky                 Elizabeth Forward                                            Wheeling Jesuit

Adam Lazenga                     Bethel Park                                                       University of Pittsburgh

Riley Kern                          Elizabeth Forward                                            Washington and Jefferson

Ron Harris                          Baldwin                                                             Slippery Rock

Quinn Hood                        Baldwin                                                             Wooster

CJ Seitzinger                      Bethel Park                                                       John Carrol

Cory Spegal                        Bethel Park                                                       Mercyhurst

Garrett Wild                       Baldwin                                                             Mercyhurst


Matt Walbert                      South Park                                                         Pitt

TJ Matrascia                       TJ                                                                       Robert Morris University

Tim Petro                            Norwin                                                              Gannon

Ryan Luffey                        South Park                                                         LaRoche

Dave Kucenic                     South Park                                                         Cal U.

Ryan Sherry                        Bethel Park                                                       Allegheny

Nick Miller                         West Mifflin                                                     W and J

Bill Bendgen                       West Mifflin                                                     Thiel

Chad Bowman                     Franklin Regional                                             Seton Hill

Randy Bush                         Baldwin                                                             Bethany

Zack Landman                     Brownsville                                                       Marrietta

Alex Mace                           Bethel Park                                                       Juniata

Matt Didiano                       Franklin Regional                                             Penn State Behrend

Chris Rizzo                         Bethel Park                                                       John Carroll University

Brook Burns                       Laurel Highlands                                              Wheaton

Ryan Mihoci                       Franklin Regional                                             Lycoming

Matt Green                          Belle Vernon                                                    RMU

Tyler Sellew                        Belle Vernon                                                    California University

Spencer Lynn                      Belle Vernon                                                    California University


Danielle DeMay                 Bethel Park High School                                 Penn State Behrend

Dan DiNinno                       Penn Trafford High School                             Grove City

Jim Dittman                        Norwin                                                              Penn State Behrend

Megan Duncan                    Norwin                                                              Penn State University

Ryan Fehl                            Central Catholic                                               Mount Union

Matt Griffin                        Bethel Park                                                       Duquesne

Will Grunewald                  Mount Lebanon                                                Bowdoin

Ben Iannachione                 Baldwin                                                             Boise State University

Jason Kolodziej                  Thomas Jefferson High School                      Bucknell

Zach Kuba                           Shadyside Academy                                         NYU

Noelle Lyons                      Norwin                                                              Saint Francis

Paul Matthews                    Greensburg Salem                                            Hampden-Sydney

Dale Meinbresse                Upper St. Clair                                                  Quinnipiac

Jake Mihalov                       Thomas Jefferson                                                            Denison

Tony Mingone                    Brentwood                                                        Mount Union

Erin Montgomery                              Allderdice                                                         Allegheny

Mike Morante                     Peters Township                                               Dayton

Ryne Murray                       Upper St. Clair                                                  Westminster

TJ O’ Brien                         South Park                                                         Wheeling Jesuit

Casey Quinn                        Bishop Canevin                                                 Duquesne

Rob Ramsey                        Geibel Catholic                                                California

Franco Sebastiani                              Greensburg Central                                          Rochester

Drew Serdy                         Upper St. Clair                                                  CMU

Jake Serdy                           Upper St. Clair                                                  Maine

Erica Bilski                         Seton LaSalle High School                             Chatham

Tim Chapon                         Thomas Jefferson High School                      Pitt Titusville

Pam Coudriet                      Carrick High                                                     Carlow

Adam Cline                         Thomas Jefferson High School                      Penn State Behrend

Kara Stroup                         Mars                                                                  St. Francis

Dan Robb                            Thomas Jefferson High School                      West Virginia University

Mike Puskaric                    Serra Catholic                                                   Robert Morris University

AJ Little                                             Baldwin                                                             CMU

Brian Urban                         Baldwin                                                             Indiana University

Kristen Penska                   Norwin                                                              Juniata

AJ Ross                               Thomas Jefferson High School                      St. Vincent

Matt Bliss                           Bethel Park                                                       W and J

Alex Baroffio                     Bethel Park                                                       W and J

One day on the Montour Trail

Posted: August 23, 2016 in Uncategorized

I recently was doing some running on the Montour trail and I bumped into a client that I trained for speed and strength back in 1999. He is in great shape and we reminisced about the odd locations we would do speed development at and in the addition for training at my previous home. A few miles later I passed a family walking and ironically we trained their middle schooler this year. It got me thinking about passage of time and the progress our clients have made. We may have helped a lot of our clients achieve their dreams but on an even greater scale they have allowed me to achieve mine. Thank you to all SFAS clients past and present!

Now and 1999

2013-10-09 09.08.48


Posted: August 7, 2016 in Uncategorized


We have run 16 very successful years of these sessions with dedicated football and soccer players from the area. These classes have covered the maintenance of speed, agility and quickness and getting a jump on showcase event prep. Recovery techniques involving lactic acid clearance and myofascial release are also being used. The football players have also benefited from working on hand speed and hand eye with special techniques we’ve developed through the years. We will be running these classes throughout the high school/junior high school season. To get involved call us at 412-653-7970 or email us at ed@strengthfitnessandspeed.com.

More Importance of In Season Maintenance

A recent research study entitled, “DETRAINING AND TAPERING ADAPTATION ON STRENGTH AND POWER PERFORMANCE” was published in the Journal of Strength and Conditioning Research, Aug. 2007 and provides definitive scientific data that addresses your question of whether it is worth maintaining some level of training frequency versus stopping altogether and participating in a sport.  In the study, speed and strength training was conducted for 16 weeks prior to the experimental detraining (DTR) or maintenance (MT) work.  Following the training period, DTR stopped additional exercise; the other group, MT, performed low volume, high intensity work periodically.  Both groups continued to participate in their given sport.  Following 4 weeks of this modification, DTR lost some strength but had over a 15% decrease in muscle power (slower running speed and lower vertical jump), while  MT (the group that continued with their performance training) showed a small increase in strength and maintained power (maintenance of performance gains)