Long Term Athlete Development (LTAD)

If you are a parent or coach of a young athlete and are looking to give them a competitive edge, then the maxxfit LTAD model can help.

We will educate your young athlete on proper lifting techniques, nutritional advice, sport specific conditioning and periodised planning to excel to the best of their ability in their chosen sports.

Our maxxfit Strength & Conditioning coaches have a wealth of knowledge and years of experience both as athletes and coaches of elite athletes.

Sports scientists have reported that there are critical periods in the life of a young person in which the effects of training can be maximised. They have also concluded that it can take anything from eight to twelve years of training for a talented athlete to achieve elite status. This has led to the development of athletic models, which identify appropriate training aims at each stage of the athlete's physical development.

Athletic model indicators

Research has shown that that chronological age is not a good indicator on which to base athletic development models for athletes between the ages of 10 to 16 as within this age group there is a wide variation in the physical, cognitive and emotional development.
One practical solution is to use the onset of Peak Height Velocity (PHV), which is influenced by genetics and environmental factors (climate, cultural & social), as a reference point for the design of training programs.
PHV is the point in a child's development when they reach their maximum growth rate. The average age for reaching PVH is 12 for girls and 14 for boys.
Using simple measurements (standing height & sitting height) PHV can be monitored and appropriate training can be set to match the athlete's development.

Model for LTAD

Sports can be classified as early specialization (e.g. gymnastics) or late specialization (e.g. Track and Field, Team sports). Early specialization sports require a four phase model while a late specialization model requires six phases.

At maxxfit our emphasis is with athletes in the Training to train, Training to compete and Training to Win phases. These are critical years in the development of an athlete and great care needs to be taken when developing programs and monitoring the athletes workload.

Phase 3 - Training to train

This phase is appropriate for boys aged 12 to 16 and girls aged 11 to 15. The main objective should be the overall development of the athlete’s physical capacities (focus on aerobic conditioning) and fundamental movement skills. The key points of this phase are:
• Further develop speed and sport-specific skills
• Develop the aerobic base - after the onset of PHV
• Learn correct weight lifting techniques
• Develop knowledge of how and when to stretch, how to optimise nutrition and hydration, mental preparation, how and when to taper and peak
• Establish pre-competition, competition and post competition routines
• The strength training window for boys begins 12 to 18 months after PHV
• There are two windows of opportunity to strength training for girls
o Window one is immediately after PHV
o Window two begins with the onset of menarche (the first menstrual period)
• Special emphasis is also required for flexibility training due to the sudden growth of bones, tendons, ligaments and muscles
• A 60% training to 40% competition ratio (includes competition and competition-specific training) is recommended

Phase 4 - Training to compete

This phase is appropriate for boys aged 16 to 18 and girls aged 15 to 17. The main objective should be to optimise fitness preparation, sport/event specific skills and performance. The key points of this phase are:
• 50% of available time is devoted to the development of technical and tactical skills and fitness improvements
• 50% of available time is devoted to competition and competition-specific training
• Learn to perform these sport specific skills under a variety of competitive conditions during training
• Special emphasis is placed on optimum preparation by modeling training and competition
• Fitness programs, recovery programs, psychological preparation and technical development are now individually tailored to the athlete's needs
• Double and multiple periodisation is the optimal framework of preparation

Phase 5 - Training to win

This phase is appropriate for boys aged 18+ and girls aged 17+. The main objective should be to maximize fitness preparation and sport/event specific skills as well as performance. The key points of this phase are:
• All of the athlete’s physical, technical, tactical, mental, personal and lifestyle capacities are now fully established and the focus of training has shifted to the maximization of performance
• Athletes train to peak for major competitions
• Training is characterized by high intensity and relatively high volume with appropriate breaks to prevent over training
• Training to competition ratio in this phase is 25:75, with the competition percentage including competition-specific training activities