Description

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In this episode, I describe a Long Term Athletic Development (LTAD) model for fitness competitors.

The model depends on three concepts:

• Extensive to intensive training
• Long to short residual training effects
• Pre-requisites to expression

With these in mind, I created a phased approach to each of the three disciplines in fitness sport.

Strength

1. Functional Hypertrophy
2. Basic Strength
3. Olympic Weightlifting Skill
4. Strength and Power
5. Battery

Gymnastics

1. Gymnastic Strength
2. Movement Efficiency
3. Volume
4. Density
5. Intensity

Conditioning

1. Pacing
2. Aerobic Endurance
3. Practice Race-Relevant Paces - Single Modality
4. Practice Race-Relevant Paces - Mixed Modalities
5. Acute Cardiorespiratory Demand

Introducing the program: Offseason Level 1.

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• Offseason training for beginner and intermediate fitness athletes
• Foundational strength training, conditioning and skill acquisition
• Training Priorities
  • Basic Strength and Functional Hypertrophy
  • Olympic Weightlifting Skill
  • Gymnastic Strength
  • Essential Mobility
  • Aerobic Endurance and Pacing