For driven adults over 35 who want to upgrade their body, sharpen their mind, and thrive in everything they do.

Train Smarter. Age Stronger.

At Extra Time Performance, we know that as we get older, smart training becomes essential. Our programs are built for high-performing individuals over 35 — from recreational athletes to driven professionals — who want to move better, feel stronger, and thrive in both sport and daily life.

This isn’t “fitness after 35”. This is your comeback.

At Extra Time Performance, we don’t sell shortcuts.

We deliver intelligent, structured systems to help you train, recover, and evolve — even with a full-time job, kids, and life in the way.

• Created by a coach with experience in the NRL, Top 14, and Olympic teams

• Rooted in science, not trends

• Built for athletes who want more than maintenance

• Programs for both 3 and 7 training days per week

• Covers strength, cardio, mobility, and recovery — in one place

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FAQs

OVER 13 YEARS OF EXPERIENCE IN PRO SPORTS.

Our founders, Maria and Pierre Austruy, established Extra Time to provide science-based programs tailored specifically for those who aspire to continue competing, performing, and excelling in their sport or daily activities. With a focus on intelligent training methods, effective recovery techniques, and targeted supplementation, we empower our clients to train smarter, recover faster, and perform longer.

Most programs try to burn you out.
We aim to build you up.

High-intensity. Low rest. “No excuses.”
It’s the fitness industry’s greatest magic trick: making exhaustion feel like progress.

But here’s the truth most won’t say out loud —
If your training leaves you fried, flat, or injured… it’s not working.

After 35, the goal isn’t to survive the week.
The goal is to accumulate power, mobility, and resilience — session by session, year after year.

That doesn’t mean going soft. It means going smart.

We don’t chase soreness.
We engineer adaptation.

We don’t glorify grind.
We respect recovery.

At Extra Time Performance, every session is designed with a purpose:
— to stimulate, not annihilate
— to create longevity, not inflammation
— to move you forward, not just tire you out

Because performance after 35 isn’t about proving you’re still “hardcore.”
It’s about showing that you’ve evolved.

You’re not here to burn the candle at both ends.
You’re here to build a fire that lasts.

Eat Like You Recover — Not Like You’re 25 PART B

What This Looks Like in Practice:

1. PROTEIN IS THE FOUNDATION (every meal, every day)
• Aim: 1.6–2.2g per kg of body weight
• Spread across 3–4 meals
• Key for: Muscle repair, tendon health, hormone synthesis
• Sources: Eggs, lean meat, fish, whey/casein, collagen + vitamin C combo

2. CARBS AROUND TRAINING — NOT ALL DAY
• Use carbs to fuel power and replenish glycogen post-session
• Avoid high-sugar grazing all day
• Pre-workout: fruit, rice cake + nut butter, oats
• Post-workout: rice, potato, berries, smoothies
• This timing reduces insulin fatigue, improves energy use, and supports recovery

3. FATS FOR HORMONAL BACKBONE
• Don’t go zero-fat — especially if you’re over 40
• Use: avocado, olive oil, nuts, wild salmon, egg yolks
• Helps regulate testosterone, cortisol, and cellular inflammation

4. MICRONUTRIENTS MATTER MORE NOW
After 35, deficiencies hit harder:
• Magnesium: Calms nervous system, supports sleep, reduces cramps
• Vitamin D3 + K2: For immune, bone, and hormonal balance
• Omega-3s: For joint inflammation, cognition, recovery
• Creatine: Muscle hydration, neuroprotection, strength
• Collagen + Vitamin C: Tendon remodeling, connective tissue support

The #1 Mistake Aging Athletes Make?
Underfueling.
Especially those trying to “stay lean.” They:
• Skip meals
• Cut carbs too aggressively
• Rely on caffeine and fasting
• Don’t recover, don’t sleep, and wonder why they’re plateaued, inflamed, or injured

The fix?
• Build breakfast around protein
• Front-load carbs near training
• Sleep-fed, not sleep-starved
• Supplement wisely, not reactively

Recovery Starts in the Kitchen
Your training stress is only productive if your body has the tools to rebuild stronger.

Sleep and nutrition are your master switches.
You don’t need to eat perfect.
You need to eat with purpose.

Food is your:
• Hormone modulator
• Inflammation regulator
• Mitochondrial optimizer
• Tissue rebuilder

Treat it like performance fuel — because that’s exactly what it is.

Eat Like You Recover — Not Like You’re 25 PART A

Your body isn’t broken. It’s just underfed, under-recovered, and under-supported.

When you were younger, you could eat fast, cheap, and random — and still show up. Missed meals didn’t matter. You could carb-load one day, fast the next, crush a double espresso, and train like a machine.
But after 35, that game stops working.
Not because you’re “too old.”

Because your internal systems — hormones, joints, sleep cycles, inflammation — become less forgiving and more responsive to what you put in your body.

Here’s the truth:
You can’t out-train bad nutrition anymore.
You can’t out-recover poor fueling.
You can’t rebuild muscle or tissue if you’re chronically underfed — even if your macros “check out.”
The goal now isn’t just energy. It’s cellular repair, tendon integrity, hormonal stability, and training resilience.

You Don’t Need a Diet. You Need a Recovery Strategy.
Forget “cutting” and “bulking.”

You’re not prepping for a photoshoot. You’re trying to train hard, recover well, and stay lean and powerful year-round.

This requires eating for your actual biological demands:
• More protein — consistently
• Targeted carbs — around sessions
• Anti-inflammatory fats — daily
• Nutrients that repair collagen, restore sleep, and support joint recovery

The Anti-Burnout Training Week – PART B

How to Customize for You:

• Busy professional? Stack harder sessions on Monday, Wednesday, and Friday. Use Tuesday and Thursday for walking, mobility, and breathing.
• Traveling or tired? Shift Friday’s power session to Saturday and take Thursday off completely.
• Joint pain? Emphasize tempo and isometrics, skip sprinting, and build conditioning with sled pushes and incline walks.
This week is scalable. Flexible. Repeatable. It adapts to your life — not the other way around.

Training Goals After 35:

Stimulate without overwhelming
Progress without breaking down
Perform without depleting
Recover without guilt
This is how pros train in-season.
This is how real athletes build real longevity.
This is how you create stacked winning weeks — month after month, year after year.
This is how you earn your Extra Time.

The Anti-Burnout Training Week – PART A
Train with intensity. Recover with intent. Win every week.

Most training programs are built around what the body can do, not what the body can recover from. That works when you’re young, resilient, and running on testosterone and arrogance.
But after 35, recovery becomes the limiter.

The question is no longer:
“How much can I train?”

It’s:
“How much can I recover from — consistently?”
Because that’s what determines:
• Progress
• Sustainability
• Injury risk
• Hormonal health
• And ultimately… how long you stay in the game
Most aging athletes don’t fail because of undertraining.

They fail because they’re stacking high-intensity sessions back to back, with poor sleep, real-life stress, and no recovery strategy.
That’s why we created the Anti-Burnout Training Week — a rhythm built to support high output without frying your nervous system.

The Old Model (That Fails)
Mon – Legs
Tue – Chest + Tris
Wed – HIIT
Thu – Back + Bis
Fri – Metcon + Arms
Sat – Cardio
Sun – Maybe a walk
Total CNS fatigue
No joint protection
No aerobic base
No power
No recovery days
It’s not training. It’s erosion.

The ETP Model: The Anti-Burnout Training Week
Day
Focus
Monday
Lower Body Strength + Isometrics
Tuesday
Mobility + Zone 2 Aerobic
Wednesday
Upper Body Strength + Core Isometrics
Thursday
Breathing, Mobility & Recovery
Friday
Power & Speed + Pulling Strength
Saturday
Optional Aerobic Flow / Mobility
Sunday
Full Rest

Continued in the carousel!

Recovery After 35: It’s More Than Just Sleep

What aging athletes miss — and how to rebuild smarter, not just harder.

Let’s start with a common myth.

“You just need to sleep more.”

We’ve heard it a hundred times. And sure — sleep is a pillar of recovery. But if you’re over 35, training regularly, and trying to stay sharp, sleep alone isn’t enough.

In fact, the rules of recovery change as you age.

What worked for you at 25 — a good night’s sleep and a protein shake — simply doesn’t cut it anymore.
And most programs out there? Still stuck in the same “sleep-hydrate-repeat” cycle.

At Extra Time Performance, we see recovery as a complete system.
Not just a reaction to fatigue — but a strategy to keep you at your peak longer.

Let’s break it down.

Why Recovery Gets Harder After 35

Here’s what starts to change in your 30s and 40s:
• Lower anabolic hormone levels (less testosterone, GH, etc.)
• Slower connective tissue healing — tendons, fascia, joints
• Reduced mitochondrial efficiency (your energy powerhouses)
• Blunted HRV (your nervous system takes longer to bounce back)
• More stress + less time = recovery falls through the cracks

And yet… we still push ourselves like we’re 25.

If you don’t change how you recover — you break down.

But if you do?

That’s how you outlast the competition.

Recovery = A Multi-System Engine

1. Nervous System Recovery

Training drives sympathetic (fight/flight) dominance.
Recovery must shift you back into parasympathetic (rest/digest).

How?
• Daily breathwork (5–10 min after training)
• Zone 2 aerobic work (yes — this aids the nervous system)
• Cold exposure (not just for the body — but for HRV recovery)

2. Tendon and Joint Recovery

Tendons age differently than muscles. Less blood flow = slower repair.

How?
- Isometric training (especially mid-range holds)
- Collagen & vitamin C before loading sessions
- Oscillatory work and progressive plyometrics — taught right

Сontinued in the carousel!

What Overtraining Does to Your Testosterone (Especially After 35)

Testosterone isn’t just about masculinity.
It’s a key anabolic hormone — supporting muscle growth, strength, bone density, cognition, and recovery.

And it’s tightly regulated by training volume, sleep, and hormonal balance.

After 35, things start to shift:
• Basal testosterone levels decline ~1% per year (Fabbri et al., 2016)
• LH and DHEA drop, reducing production signaling (Vermeulen et al., 1996)
• Sleep debt and excess volume increase SHBG, reducing free testosterone (Kumagai et al., 2015)
• Chronic intensity = elevated cortisol → suppresses HPG axis (Gleeson & Bishop, 2000)

Overtraining in this state?
It leads to:
• 🔻 Reduced free testosterone
• 🔺 Elevated cortisol
• ⛔ Impaired protein synthesis
• 🧠 Poor mood, libido, and long-term recovery

And it’s not about willpower.
You can train hard and still regress — if recovery isn’t structured.

That’s why ETP isn’t random workouts. We build around real biology:
✅ Smart intensity, timed recovery
✅ Sprint & strength = acute anabolic spikes (Kraemer et al., 1990)
✅ Z2 cardio to buffer cortisol
✅ Periodisation that respects the aging CNS

📚 Sources:
• Fabbri, E. et al. (2016). J Gerontol A Biol Sci Med Sci.
• Vermeulen, A. et al. (1996). J Clin Endocrinol Metab.
• Kumagai, H. et al. (2015). Endocr J.
• Gleeson, M., & Bishop, N. (2000). Sports Med.
• Kraemer, W. et al. (1990). Med Sci Sports Exerc.

Pain isn’t the problem. Ignoring it is.
Your muscles may be strong. Your engine may be powerful. But if your joints are compromised, your entire system falls apart.

Aging athletes don’t get sidelined by lack of effort — they get sidelined by breakdown in joint integrity:
• A shoulder that won’t rotate past 90°
• An Achilles that’s always tight
• A knee that swells after squats
• A hip that locks up under load
Here’s the uncomfortable truth:
 Strength fades slowly. Joint dysfunction shows up fast — and sticks around.
And the reason isn’t just age. It’s that most training systems don’t respect joint prep, tendon loading, or tissue remodeling. They chase performance while the scaffolding crumbles underneath.

The Real Enemy: Tendon Neglect and Tissue Ignorance

Tendons and ligaments are slower to adapt than muscles.
 They’re less vascularized, more collagen-based, and respond best to:
• Long-duration isometrics
• Slow eccentrics
• Full-range, low-load joint exploration
• Repeated loading with proper rest spacing

But here’s what most over-35 athletes do:
• Push through discomfort
• Ignore tightness
• Warm up for 3 minutes
• Chase the pump or the PR
• Get strong around dysfunction instead of through it

And it works — until it doesn’t. Until the elbow won’t press, the shoulder won’t sleep, the ankle can’t flex.

Continued in the carousel!

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