IFT is a periodized 24-week strength and conditioning program available in PDF format. It is designed for both the intermediate and advanced-level individual or athlete and consists of six distinct, four-week training blocks or phases to ensure long-term progress, functionality, and maximum gains in physical capacity and durability. Each training session is programmed for a training time of 30-45 minutes (after the warm-up and depending on fitness level) making Integrated F