Integrated Functional Training - SILVER
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 Functional Fitness one of the most efficient ways to increase physical fitness and improve optimal readiness.
Phase 3 - SILVER
SILVER is the third phase of the program and introduces intensities that are more challenging to the Central Nervous System (CNS) and connective tissues. The emphasis in silver is on training the muscular strength of each major muscle group while maintaining the hypertrophy or muscle building adaptations from the previous phase.
There is also an equal emphasis on training the aerobic energy system to improve work capacity in the gym and prevent the likelihood of low energy availability from the demands of too much high intensity glycolytic work. Anaerobic a-lactic sprint training is introduced during this phase at the right dose to begin enhancing the ATP-CP energy system to improve sprint performance.
Week 1, 2, and 3 will sustain intensity with Week 4 being an intentional de-load for recovery purposes.
Ensure you are eating enough calories each day and getting plenty of sleep to adapt to this phase's demands adequately. If you are not recovering properly, you must address your recovery (eat more sleep more, or both).
I understand that this can be tough with family and work commitments, however, if you do your best, positive results can be expected.
Sample Training Session
Who is IFT for?
Whether you are a mountain or tactical athlete, a first responder, or someone who cares about your performance, no aspect of your physical fitness is neglected through this peak performance strength and conditioning program!
This is the ultimate physical resiliency program for both current and former Special Operations Forces (SOF) members, first responders, and busy professionals for increased functional strength, athleticism, work capacity, durability, and aerobic and anaerobic fitness.
Accommodates A Variety Of Ability Levels
Each session is masterfully designed with three safe and effective level progressions to ensure that you are making progress for the long haul.
LEVEL 1 - Athlete level readiness
LEVEL 2 - Champion level readiness
LEVEL 3 - Warrior level readiness
Essentially, with all six phases of this program, you have everything you need to train for a year and a half (depending upon your starting point). Don't rush your progress. Steady consistent and intentional effort is the key to long-term and safe progress.
What's Included?
With each phase of training, you are provided:
Weekly training schedule
Warm-ups - Mobility and CNS Prep routines for each training session
Cardio Zone training guidance
Highly effective total body training tested and vetted by current and former military special operations personnel, first responders, doctors, lawyers, teachers, mixed martial arts practitioners, mountain hunters, and high performing professionals from every back ground
Video demonstrations for every exercise or movement prescription each training session
Eating Plan with four separate profiles to effectively address body composition goals and individual lifestyle
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