Integrated training is a concept that combines all forms of exercise into one system: flexibility; cardiorespiratory; core; balance; plyometric; and resistance training. It is an all-inclusive approach to exercise that can lead to improvements in overall health, wellness, and athletic performance. 

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However, it is important to note that integrated training principles involve more than a variety of exercises. Additional principles that must be observed include:

• training in a systematic and progressive fashion,

• training fundamental movement patterns,

• training with optimal posture,

• training for optimal range of motion,

• training in all planes of motion,

• manipulating acute variables (i.e., sets, reps, and rest periods).

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TRAINING IN A SYSTEMATIC AND PROGRESSIVE FASHION

When a house is built, construction companies must use a systematic and progressive approach to ensure its solidity and stability, starting wth the foundation. The outcome would be vastly different if a house was build directly on the ground versus a concrete slab foundation. For example, the walls and roof may become uneven or unstable, thus reducing the overall integrity of the house.

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The same is true for exercise. Like a house, the body must also have a solid foundation of fitness before embarking on an intense training regimen. It s illogical and potentially dangerous for a client to attempt exercises that are too advanced or physically demanding for them. It's important to first build a solid foundation that includes appropriate levels of aerobic and muscular endurance, joint mobility and stability, and core strength. This is best accomplished by using a systematic and progressive approach. If an exercise program is progressive and systematic, using a progressive overload approach (increasing the intensity or volume of exercise programs using a systematic and gradual approach), the body sufficiently adapts to the new demands placed on it and consequently becomes stronger and more resilient. Conversely, skipping steps may do more harm than good.

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THE NATIONAL ACADEMY OF SPORTS MEDICINE OPTIMUM PERFORMANCE TRAINING MODEL (NASM OPT)

To help Certified Personal Trainers design safe and effective training programs based on the client's individual needs, NASM recommends using a structured, scientifically based program design model. The training program should be a methodical approach to improve physical and performance adaptations. The best way to achieve consistent, superior results is to follow a structured, periodized training program. Evidence also exists that an integrated program that includes flexibility; core; balance; plyometric; speed, agility, and quickness; resistance; and cardiorespiratory training can decrease injury and improve performance 

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As such, NASM created an evidenced-based training system known as the Optimum Performance Training (OPT) model. The OPT model was conceptualized as a training program for a society that has more structural imbalances and susceptibility to injury than ever before. It is a process of programming that systematically progresses any client to any fitness or sport-performance goal. The OPT model is based on the scientific rationale of human movement science and uses the principles of integrated training.

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WHAT'S INCLUDED?

Our Integrated Training Templates combine multiple forms of exercise into one progressive system and includes the following: 

• Flexibility training

• Cardiorespiratory training

• Core training

• Balance training

• Plyometric (reactive) training

• Speed, agility, and quickness training

• Resistance training