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Penguins Performance Training Penguins Performance Training provides an elite training atmosphere where all clients feel driven to improve.

Another week of putting in the WORK! 💪Our WHOOP Weekly Leaderboard is in, and these athletes are setting the standard!Be...
10/26/2026

Another week of putting in the WORK! 💪

Our WHOOP Weekly Leaderboard is in, and these athletes are setting the standard!

Bee Swanson – Day Strain: 15.9
Gavin O’Toole – Recovery: 89%
Danielle Rapport & Gavin O’Toole – Sleep Performance: 84%
Bee Swanson – Sleep Efficiency: 96%

Hard work is only part of the equation. Quality sleep and recovery are just as important to performing at your best!

Keep putting in the work, on and off the ice!

We’ve recently brought back WHOOP devices + the group dashboard to our gym and are excited to help athletes learn how to...
10/23/2026

We’ve recently brought back WHOOP devices + the group dashboard to our gym and are excited to help athletes learn how to use their data to improve performance, recovery, and overall health.

Learn what your WHOOP measures, how to understand your scores, and how to use your data to make smarter decisions about training, sleep, nutrition, and recovery.

Move Better! Perform Better!Mobility allows you to move through an appropriate range of motion with control, helping sup...
10/21/2026

Move Better! Perform Better!
Mobility allows you to move through an appropriate range of motion with control, helping support strength, speed, jumping, balance, change of direction, and overall movement quality. For athletes, maintaining good mobility can help you move efficiently, perform exercises with proper technique, and prepare your body for the demands of sport.

Athlete Mobility Workout
1–2 rounds | 30–45 sec each
    •    90/90 Hip Switches – hip internal/external rotation
    •    90/90 Stretches- hip internal and external rotation
    •    Spiderman + T-Spine Rotation – hips and upper back
    •    Deep Squat Hold + Reach – hips, ankles, T-spine
    •    Open Books – thoracic spine and shoulder mobility
    •    Reverse Lunge + Overhead Reach – dynamic hip mobility
    •    FRC Shoulder Rotations – shoulder mobility and joint control

PUTTING FITNESS TO THE TEST!This past Saturday, Penguins Performance Training teamed up with DICK'S House of Sport at Ro...
10/20/2026

PUTTING FITNESS TO THE TEST!

This past Saturday, Penguins Performance Training teamed up with DICK'S House of Sport at Ross Park Mall to host the Presidential Fitness Test!

Athletes put their strength, endurance, and athleticism to the test with:
- Push-Ups
- Flexed Arm Hang & Chin-Ups
- Sit-Ups
- 1-Mile Run
- Broad Jump

But we didn’t stop at testing! Our PPT coaches also worked with athletes to demonstrate exercises and techniques to help improve their performance in each challenge!

We even had a special guest join in on the fun… ICEBURGH! 🐧💛🖤

A huge THANK YOU to DICK’S House of Sport for partnering with us and to all the athletes who came out, challenged themselves, and gave it their all!

Sorry girls, but the BOYS took the wins this week!The WHOOP Weekly Leaderboard is in, and these three came out on top! 💪...
10/19/2026

Sorry girls, but the BOYS took the wins this week!

The WHOOP Weekly Leaderboard is in, and these three came out on top! 💪🐧

🏆 Ashton Wamboldt
🏆 Brayden Pearsall
🏆 Preston Clutter

Hard work in the gym is only half the battle. Recovery, sleep, and consistency are what set athletes apart!

Girls, are we letting the boys keep the crown next week?!

10/15/2026

ESD (Energy System Development) DAY!

Our athletes challenged their anaerobic energy systems through a high-intensity cardio circuit featuring sprints on the Woodway USA curve treadmill, the CLMBR: Vertical Climber , and the Keiser Fitness bike.

TheKeiser Fitnessrease the demand for rapid ATP production, relying on the phosphagen (ATP-PCr) system for short, explosive movements and anaerobic glycolysis as high-intensity efforts are sustained.
Developing anaerobic capacity helps athletes produce force, maintain speed, and repeat high-intensity efforts with less performance decline.

In sports, this translates to faster accelerations, explosive changes of direction, and the ability to make decisive plays late in a game.

Another week of putting in the work! 💪🐧Our WHOOP Weekly Leaderboard is in, and these three athletes are leading the way!...
10/12/2026

Another week of putting in the work! 💪🐧

Our WHOOP Weekly Leaderboard is in, and these three athletes are leading the way!

MJ McFall – Day Strain: 17.0
Grace Dickson – Recovery: 78%
Brooklyn Henne – Sleep Efficiency: 97%

Training hard is only half the battle. Prioritizing recovery and quality sleep is just as important when it comes to performing your best!

Keep putting in the work, staying consistent, and making every day count!

Delfi BFR Pro : This is a medical-grade system designed to make Blood Flow Restriction (BFR) training precise, personali...
10/08/2026

Delfi BFR Pro : This is a medical-grade system designed to make Blood Flow Restriction (BFR) training precise, personalized, and controlled. Utilize on either the upper or lower extremities.

BFR allows individuals to perform low-load exercise while using controlled blood flow restriction, helping stimulate strength, muscle development, and endurance without requiring heavy loads. This can be especially useful when heavy lifting isn’t appropriate or when reducing stress on the joints is a priority.

From athletes to individuals in rehabilitation, BFR can be incorporated into a variety of goals and settings:

🏃🏼‍♀️ Sports Performance — support strength, conditioning, and endurance
🏋🏼 Training — create a challenging stimulus with lighter loads
🩼 Rehabilitation — help maintain or build muscle when heavy loading isn’t appropriate
🔄 Recovery — support training during periods of reduced loading
🦵🏼 Lower Extremity — legs, including post-injury and post-operative applications
💪🏼 Upper Extremity — arms and upper-body training applications
👟 Pre-Habilitation — prepare the body for upcoming demands or procedures

What makes the Delfi BFR Pro different?
➡️ Individualized Limb Occlusion Pressure (LOP)
➡️ Real-time pressure monitoring and autoregulation
➡️ Pre-programmed and customizable protocols
➡️ Upper- and lower-extremity applications
➡️ Built-in safety and reperfusion timers
➡️ Medical-grade technology designed for professional settings

Whether the goal is performance, strength, endurance, recovery, or rehabilitation, BFR can be another tool in the toolbox.

Another week, another WHOOP leaderboard 📊💪Consistency is the name of the game! Shoutout to Lucas, Landon, and Lila for e...
10/05/2026

Another week, another WHOOP leaderboard 📊💪

Consistency is the name of the game! Shoutout to Lucas, Landon, and Lila for earning their spots at the top this week.

We’re continuing to track Day Strain, Recovery, Sleep Performance, and Sleep Efficiency to help our athletes better understand how their daily habits impact their performance and recovery.

Keep putting in the work, prioritizing recovery, and getting that sleep! 🔋💤

Who’s taking a spot on the leaderboard next week? 👀

Wellness Wednesday is back! Kick starting the series with warm-ups! A proper warm-up prepares your body for exercise by ...
09/30/2026

Wellness Wednesday is back! Kick starting the series with warm-ups!

A proper warm-up prepares your body for exercise by increasing:

❤️ Heart rate
🩸 Blood flow
🌡️ Muscle temperature
🦵 Joint range of motion
⚡ Muscle activation

These changes help your body get ready to move, perform, and train at higher intensities.

Our warm-up includes dynamic stretching and reactive plyometrics to prepare the body for movement. Dynamic stretching improves range of motion, while plyometrics activate the muscles and nervous system. Together, they prepare athletes for faster, more powerful, and higher-intensity movements.

Address

8000 Cranberry Springs Drive, Cranberry Township
Butler County, PA
16066

Opening Hours

Monday 8am - 8pm
Tuesday 8am - 8pm
Wednesday 8am - 8pm
Thursday 8am - 8pm
Friday 8am - 6pm
Saturday 8am - 11am

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