Components of the Integrated Training Model
What the exam tests
The integrated training model combines flexibility (corrective, active, functional), cardiorespiratory training (stage training I-III), core training (core stabilization, core strength, core power), balance (stabilization, strength, power), plyometric training (stabilization, strength, power), speed/agility/quickness, and resistance training, each layered onto the OPT model's five phases. The organizing principle is progression: master stabilization before strength, and strength before power, while keeping all components in the program at once at the appropriate level. Flexibility types are distinguished by who produces and controls the movement - corrective (inhibits overactive tissue, static), active (agonist produces the range, no hold), functional (integrated, multiplanar). Core progressions move from local stabilizers (drawing-in, floor bridge) through global stabilization and movement patterns to power. Cardiorespiratory stage training builds an aerobic base before interval work.
Traps
- Plyometrics are not for deconditioned, injured, or unskilled clients; landing mechanics come first.
- Phase 1 core exercise lists are frequently offered as answers for Phase 3 or 5 questions - check the phase.
- Balance and core training are not "extra"; they are required components with their own progressions.
- Flexibility type questions hinge on whether movement is created, controlled, or integrated.
Rule of thumb
If the athlete cannot stabilize or land well, everything downstream (strength, power, speed) is built on a fault. Regress one level before adding load, volume, or speed.
Worked example
An athlete's feet flatten and knees move inward during the overhead squat. Address ankle dorsiflexion and hip mobility with corrective flexibility, reinforce with core stabilization and balance work, and only then load the squat pattern heavily.