strong for life program
What is Strong For Life?
At Integrated Bodies we are extremely passionate about two aspects of health that we hold very close to our hearts. These two ideals are youth athletic development (supporting the next generation to become better versions of themselves through sport, team work and accountability) and the idea that everyone has the right to feel strong, confident and empowered.
In the last quarter of 2018 we launched our youth Athletic Development Program which has been growing exponentially ever since its creation. However we hadn’t really created a program that closed the gap between our goals and our reality when it came to strength programming for the wider community.
Through the research, development and implementation of our ADP we at Integrated Bodies are proud to announce that we have finally created a program that helps close the gap. We are proud to introduce you to our Strong For Life Program.
What Does the Strong for Life Program Include?
A developmental thread based strength, mobility and conditioning program that is competency-based and rewards effort, practice, and achievement.
Programming designed in line with the Australian Strength and Conditioning Association (ASCA) principles
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 2-4 face to face sessions per week that will involve all elements of human development. These sessions are broken into 2 main strength days, a Tune-Up Day and a Team-Work day. Strength Days 1 & 2 will focus on traditional strength development components whilst combining self regulating conditioning and mobility. Our Tune-Up day will focus on trunk stabilisation, joint centration, breathing mechanics, mobility and injury prevention. Our Team-Work day is where we get to have fun as a group either at the IB head quarters or on location!
All sessions will involve a warm up incorporating myofascial release, mobility, and activation, followed by three training complexes that are designed to improve strength, mobility, stability 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 habit formation, as well as character development and skills that participants will learn will take forward in their lives!
Strong for Life Session Breakdown
Strength Day 1
These sessions are held at IBHQ
Complex 1 - Lunge Thread, Mobility, Conditioning
Complex 2 - Hinge Thread, Mobility, Conditioning
Complex 3 - Vertical Pull, Vertical Press, Mobility
Strength Day 2
These sessions are held at IBHQ
Complex 1 - Squat, Mobility, Conditioning
Complex 2 - Horizontal Row, Mobility, Conditioning
Complex 3 - Horizontal Push, Mobility, Conditioning
These sessions are held at IBHQ
Myofascial Release On Targeted Areas
Trunk Stabilisation Strength Session
Injury Prevention + Movement Medicine
These sessions will be held at IBHQ. Once a month we will do a on location session where we will have team challenges that will test the mind, body and group collectively.
Group Release, Mobilise, Stabilise
Team Conditioning / Problem Solving Session
Group Stretch and Flow
Strong For Life Program FAQ'S
How many sessions can I attend each week? Is it a limited or unlimited membership?
There are two options available for SFL 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 our Strength days 1,2 and our Tune-Up Day.
All SFL memberships include our Team-Work Day for free, because ya’ll know that team work makes that dream work! Those who are SFL members that wish to join our Team-Work Days are more than welcome to do so at a $15 casual rate.
When are the sessions run?
Please see timetable below for updated schedule. Strength Day 1 is ran over Monday and Tuesday, Tune-Up on Wednesdays and Strength Day 2 is ran over Thursday and Friday. Our Team-Work session is ran on Saturdays at 7am.
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?
We are so proud to announce that we cater for ALL ages from 10yrs up to 90+. We have two versions of the Strong For Life Program, our Open Program and our On-Ramp program. Both Programs are ran in the same class times, the variation come with the exercise prescriptions. If you are new to strength training, or you are feel that you would like to ease into our program due to age or any other limiting factors the On-Ramp will be a perfect start.
If you have strength training experience under your belt and you want a challenge that our Open program is the one you want to start on.
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, hobbies and your lifestyle whilst not leaving 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 + Sat = $30
3 x Week + Sat = $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!
|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