Athletic Development Program
Athletic Development Program Now Available for “Open Athletes” (18+)
The Integrated Bodies Athletic Development Program has been developed with over 10 years strength and conditioning experience working with athletes from all levels including high school, amateur, semi-professional, and professional; over a range of various sports including rugby league, rugby union, netball, basketball, hockey, swimming and more.
The implementation of this program in Mackay began in September of 2018. The primary market that was shouting for this solution was the youth athletic population. We are very proud of the impact we are having in this space on our youth members athletic endeavours and their character, but also the way strength and conditioning is thought about in our region.
Fast forward just over six months and Integrated Bodies is now excited to be opening this system up to the amateur/pre-elite/semi-professional adult sports people of our region.
The Integrated Bodies OPEN ATHLETIC DEVELOPMENT PROGRAM will sought after the people in our catchment who have finished school and are still on the pursuit to continue playing sports weather that be competitively or socially. This program can increase your performance to support you to the next level, whilst also provide resilience to an ageing body so that being ‘too old for this’ doesn’t have to enter our vocabulary just yet.
Footy players, netballers, swimmers, riders, runner, and the weekend warriors this program is for you! We urge all the sports people of Mackay to investigate what we are doing here at Integrated Bodies, trial our system, and join our family and our OPEN ATHLETIC DEVELOPMENT PROGRAM.
Our people, our purpose.
What does the Athletic Development Program (ADP) Involve?
A developmental thread based youth athletic development program that is competency-based and rewards effort, practice, and achievement.
Programming designed in line with the Australian Strength and Conditioning Association (ASCA) position stand on youth athletic development.
The program will educate the participants on how to efficiently absorb and produce force, as well as coaching them how to effectively coordinate movement through fundamental movement patterns.
The program consists of 3 face to face sessions per week that will involve all elements of athletic development. These three sessions are broken into three different strength days. Strength Days 1 & 2 will focus on traditional and priority athletic development components. While Strength Day 3 will focus on athletic movement skill development and coordination to assist with the transfer functional capacities to athletic performance.
All sessions will involve a warm up incorporating myofascial release, mobility, and activation, followed by three training complexes that are designed to improve strength, power, and reduce injury risk.
Individual programming updating based on participants movement competencies. Progression will be earnt through achievement, consistency, and hard work.
A monthly ranking system based on competency levels to support a challenging and competitive meritocracy approach.
Education around health, wellness, and performance. As well as character development and skills that participants will learn will take forward in their lives!
Athletic Development Program FAQ’s
How many sessions can I attend each week? Is it a limited or unlimited membership?
There are two options available for ADP memberships, a twice per week which is limited to Strength Day 1 and Strength Day 2 only, and a three times per week membership where you can attend all Strength days 1,2 and 3.
When are the sessions run?
Youth ADP sessions are ran at 6:30am and 3:30pm session everyday Monday to Friday.
Open ADP sessions are ran at the same time as our SFL sessions at 5:30am. 4:30pm and 5:30pm Monday to Friday
Strength Day 1 is ran over Monday and Tuesday, Strength Day 2 is ran over Wednesday and Thursday and Strength Day 3 (Tune Up and Transfer) are on Friday.
We have designed the weekly schedule this way to that when all our athletes are back in season they have more options to get their strength sessions in each week whilst still being able to attend their team training sessions.
Where are Integrated Bodies located?
In the Mackay Showground in Shed P4. We are the first shed on the left as you come in off Milton St.
What ages do you cater for?
Youth ADP 9-17
Open ADP 18+
How long are the sessions?
How long is the program?
The program is an all year round, non-seasonal specific program, that is designed to supplement sports not to leave our members battered and bruised.
What do I need to bring to the sessions?
A water bottle, towel and suitable clothing exercise. Apart from that just a good attitude and willingness to learn.
How much does it cost?
2 x Week = $30
3 x Week = $35
Do you’s offer a free trial period?
Yes, we offer a “1 Week Free Class Pass” where you cab come in and try out sessions for free. This allows you to test the program and see if we are a right fit for each other.
How do I pay for the program?
Via direct debit using Ezidebt.
What happens if I go away or if I get sick?
No problems, we can put your membership on hold for any length of time needed at no extra cost.
Am I locked into a contract?
No, we don't do contracts. You're free to go at anytime however once we reach our capacity limits we will have a waiting list for sign-ups so if you do leave and wish to come back you'll unfortunately have to wait until a spot becomes available.
What happens if I get an injury, but I still want to train?
The program is designed to work within your limits, and if you are injured, we still want you to come in. Instead of worrying about what you can't do we will be focusing on what you can do! There will always be something for you to work on!
What sports will the ADP support best?
All sports. We have designed the program to be species-specific not sports specific. At the end of the day, all sports require the mastery of fundamental biomechanics and human movement. The best form of injury prevention is STRENGTH, so regardless if you are running back for the NFL team or a lawn bowls athlete our Athletic Development program will suit your sport.
|5:30-6:30 AM||O-ADP/SFL SD1||O-ADP/SFL SD2||TUNE-UP|
|6:30-7:30 AM||Y-ADP SD1||Y-ADP SD1||Y-ADP SD2||Y-ADP SD2||TRANSFER SD3|
|3:30-4:30 PM||Y-ADP SD1||Y-ADP SD1||Y-ADP SD2||Y-ADP SD2||TRANSFER SD3|
|4:30-5:30 PM||COMBINED SD1||COMBINED SD1||COMBINED SD2||COMBINED SD2||TUNE-UP|
|4:30-5:30 PM||SPEED / AGILITY|
|5:30-6:30 PM||O-ADP/SFL SD1||O-ADP/SFL SD1||O-ADP/SFL SD2||O-ADP/SFL SD2|
Y-ADP= Youth Athletic Development Program (9-17yrs)
O-ADP = Open Athletic Development Program (18yrs +)
SFL = Strong For Life Program
COMBINED - All Programs (Y-ADP, O-ADP, SFL)
SPEED / AGILITY - Outdoor Speed Sessions
Conditioning - Indoor / Outdoor Conditioning / Aerobic Sessions
Tune-Up Day - Included mobility, trunk stability, Injury Prevention and breath optimisation
Transfer Day - Running, jumping and throwing mechanics + EDT (extended density training)
SD1/2/3 = Strength Day 1/2/3