Weekly Structure

Weekly Structure

The training week within the Integrated Bodies Athletic Development Program covers all of our major movement threads and qualities. The weekly structure involves two primary strength days, as well as skilled transfer day specifically designed to bridge the gap between our traditional athletic development movements and sporting performance.

The two primary strength days, strength day 1 and strength day 2, are both total body sessions that work on upper and lower body strength, coordination, mobility, and core development. Strength day 1 classes will be available on Mondays and Tuesdays, and strength day 2 on Wednesdays and Thursdays. Whilst, Fridays are reserved for our skilled transfer day. The third training day of the week is our skilled transfer day.

This session is also a total body workout however, the focus is dialled towards teaching our members how to use their qualities in movements that are specific to sporting actions. Our coaches will lead and teach our members on linear and lateral acceleration, change of direction, deceleration, and throwing mechanics; paying attention to the most efficient way to absorb and produce force & velocity to maximise athletic performance.

The weekly structure of the Integrated Bodies Athletic Development Program has been carefully thought out to allow it to be an all-seasonal athletic development program. What this means is this structure works well for athletes who are both in and out of competition periods. For example, even if our members were playing sport on the weekend the training week within the ADP allows development and restoration through the first two strength days, and our skilled transfer day acts as a global activation session priming their neuromuscular system for athletic performance.

ADP Session Structure

Session Structure

The Integrated Bodies Athletic Development Program will be delivered in a class style format, all whilst allowing for individualisation through specific competencies and levels. Though specific components within the workout are individualised, consistency and structure within the sessions design allow for focused practice and a team atmosphere.

Once our ADP members arrive at IB HQ the session begins with our warm-up routine. The warm-up consists of three key components, release, stretch, and activate. Our members will be coached through a myofascial release in key areas of the body to promote neuromuscular function.

Following this the coach will lead the athletes through mobility and stability exercises that specifically prepare them for the workout ahead. After the warm-up routine is complete we move onto our complexes.

Each workout will consist of three complexes each being comprised of three different exercises. These three exercises are tailored strength, core/mobility, and jump/land drills specific for the individual athletes’ competencies.

Each complex and the exercises within are geared towards developing a specific movement thread and athletic quality. Once the complexes, and our workout is complete, the coach will lead a discussion with the athletes to review the session.

This is a valuable component of the session as we can lead and educate our members on key areas of health, wellness, and performance such as the importance of sleep, nutrition, and mindset; lessons that can be taken into the world with them.

Position - Pattern - Power

The three P’s of athletic development

There are three key areas that require focus and development to improve our athleticism. These three areas are position, pattern, and power. Position is the first need within athleticism and describes the importance for athletes to simply be able to achieve the important, and compromising positions their sporting actions can put them in. This requires the development and achievement of the necessary range of motion for each joint.

Secondly, athletes are required to coordinate and synchronise their movements in a controlled manner; this is pattern. As a player decelerates to receive possession of the ball, pivots and accelerates to beat an oncoming defender, all whilst planning his next move; it is his patterning that will see him evade and achieve. If this player is not prepared for the demands of this moment he may not get away from the defender or worse, may sustain an injury.

The final focus area of athletic development is Power. This component is the product of force and velocity; and therefore, requires the development of the athlete’s strength, and their speed, to improve their capacity to produce power. Power makes up one-third of the athletic development puzzle. Contrary to common beliefs, strength and power are merely milestones along the way to achieving the real goal of an athletic development program, and that is achieving movement athleticism.