programs gym photos nutrition videos

Long Term Athletic Development

Screen Shot 2015-02-18 at 1.10.54 PM Canadian Sport for Life wants to improve the quality of sport and physical activity in Canada. I love their model for addressing Long Term Athletic Development (LTAD). Here is a quick overview: Goal - Physical Literacy Its important to develop physical literacy before puberty so children have the basic skills to be active for life. Physical literacy also provides the foundation for those who choose to pursue elite training in one sport or activity after age 12. Stage 1: Active Start (0-6 years). Starting early improves brain function, physical coordination, gross motor skills, and posture and balance. Physical activity should always be fun and part of the child’s daily life. Stage 2: FUNdamental (girls 6-8, boys 6-9). Children should participate in a fun multi-sport environment to improve their fundamental movement skills through well-structured programs and informal play. Stage 3: Learn to Train (girls 8-11, boys 9-12). More time should be spent training and practicing skills than competing. Inappropriate or premature specialization may be detrimental to later stages. Goal - Excellence Elite training is needed for those who want to specialize in one sport and compete at the highest level, maximizing the physical, mental and emotional development of each athlete. Stage 4: Train to Train (girls 11-15, boys 12-16). Athletes are ready to consolidate their basic sport-specific skills and tactics. To maximize their long-term potential, winning should remain a secondary emphasis. Stage 5: Train to Compete (girls 15-21, boys 16-23). Athletes enter this stage if they have chosen to specialize in one sport and excel. Formal competition becomes more prominent in annual periodized training Stage 6: Train to Win (girls 18+, boys 19+). Medals and podium performances are the primary focus. They must now train to maximize and maintain their competitive performance at the highest level. Goal - Health Lifelong participation in competitive or recreational sport or physical activity. Stage 7: Active for Life (any age participant). Athletes pursue sport and physical activity for personal satisfaction, fitness and health. The LTAD an inclusive model with a long term (lifelong) approach to athletic development. For more info about the LTAD, its stages and their training guidelines, check out Canadian Sport for Life. Andy 4th Day into New Cycle (2nd Back Squat Appearance) - Warm Up (8 min): (2 Rounds) 8/8 single leg RDL 15/15 banded X walks 2 min glute bridge hold Skills and Strength Work (25min): A1 - 6 Rounds of 3 Reps - Back Squat (Increasing weight each round but a lighter sub maximal day - 50,60,70,70,80,80% of 5RM) A2 - 6x2 Power Snatch* * Single Arm Dumbbell Snatch for those with challenging range of motion overhead (consider a split snatch here as well) Workout: EMOM for 16 minutes "Snatch your Pistols" Even Minute - 3 Power Snatch* Odd Minute - 3/3 Pistols* *progressions - db hang for snatch, roll to pistol from candlestick off our new mats(It'll give you 6" booster to the floor as well.) Optional Finisher: "So Fun" - 30-25-20 unbroken wall balls - then roll and mobilize