Stage 5 of IoM’s Long-Term Athletic Development Model is titled Sport-Specific Variability. In this stage, athletes build mastery of their craft as they develop sport specific skills in a variety of ways. From a Strength and Conditioning perspective, athletes will utilize all 4 quadrants of the Institute of Motion’s 4Q Training Model to develop the biomotor abilities using a variable approach. This fosters greater inter and intramuscular coordination, a more robust soft tissue system to reduce injury potential, and prepare the athlete for the rigors of an upcoming season.

In Phase 2, athletes focus on developing Maximal Strength and Power. The following is an intro programme using olympic lifts to foster greater acceleration. 2 sessions of Power Development with 1 session of Subthreshold of Cardio to create a well-rounded metabolic system. Athlete’s are also introduced to a “Prime Day” which is a day dedicated to activating the nervous system and preparing it for competition. By learning this strategy in Stage 5, athlete’s will be ready to use it in Stage 6 prior to competition.