Shore Athletic Development
Strength and Conditioning
Long Term Athletic Development (LTAD)
The Shore Athletic Development Department have been busy planning and refining the current LTAD Model. The LTAD Phases 1 – 10 have been in place at Shore for over six years with great success from a movement competency and safety point of view. The model requires a student to follow the programs from phases 1 – 10 and be assessed by a coach on their movement quality and ability to progressively overload movements. With increasing numbers of younger students using the facility and starting their Strength & Conditioning (S&C) journeys earlier, we have seen it necessary to refine this LTAD Model and introduce Intermediate programs before progressing into Senior S&C sport-specific programmes.
2023 Updated LTAD
The newest update to the LTAD Model includes seven exercises per workout, an addition of further injury prevention exercises, plus an 11th phase to ensure all boys are exposed to many exercises before progressing onto the Intermediate levels 1 – 3. Students from phase five onwards will be required to work on that level for a minimum of six weeks to ensure they see solid improvements and progressive overload in the prescribed lifts. The mobility warm-up will become part of the assessment criteria, and all boys must follow this warm-up (two rounds through) every session prior to lifting.
Intermediate Levels 1 – 3
PREPARE TO PLAY – 2. PREPARE TO COMPETE – 3. PREPARE TO WIN
The intermediate levels are designed for boys from Years 9 to 11 who have completed the LTAD (1 – 11) with competency and a decent training age. These programmes prepare a boy for Shore Senior S&C sessions by exposing them to hypertrophy, strength and power progressions over a nine-week block per phase. They are three full body sessions per week which will work on the main compound movements while learning new skills and lifts, plus additional resilience/ injury prevention exercises. Movement competency and safety are still the priority here, but boys will be tested pre and post, the nine-week block to track progression.
RAI Grant Centre Gym Expectations and Standards
Shore boys from Years 7 to 11 are required to follow Shore S&C programs whilst in the Shore gym. Boys may have exceptions to this if following a prescribed rehab plan from a physio. All Shore S&C programs are designed to build athletic development and physical capacities. The athletic development team are very encouraging to all students and wants to steer boys away from simply using the gym as a place to work on aesthetics or bodybuilding. If boys are diligent and consistent in their training by sticking to the program and recovering well between sessions, they should all reach their desired outcomes and become more resilient and robust athletes. All Shore students are welcome and encouraged to make use of this amazing facility and high level of coaching expertise. Students should refer to Lampada for the most up-to-date gym schedules and ensure they are only training in their designated sessions.
Mr J Somerville
Head of Athletic Development
