The ACE IFT™ Model consists of two principal training components: Functional Movement and Resistance Training and Cardiorespiratory Training. Both of these key components allow you to seamlessly work through the foundational components of stability, mobility and movement and progress all the way through to athletic performance.
When applying the model, you must begin by establishing rapport with each client. This critical, though largely overlooked first stage, serves as the groundwork for developing successful and appropriate fitness programs for anyone by assessing and understanding their physical activity levels, health and nutrition habits, health history, psychological traits, general emotional stability, readiness-to-change behavior and expected outcome (i.e., weight loss, marathon training, etc.)
While most training methodologies do acknowledge the importance of implementing cardio programs, The ACE IFT™ Model’s Cardiorespiratory Training phase is the only one of its kind in that it provides programming specific to each person’s unique metabolism – resulting in your client experiencing more successful weight loss and weight management.
Finally, many of today’s standard training models include functional movement and strength training components; however, not only does the ACE IFT™ Model include these components, it goes a step further by considering the three key areas within functional and strength training that enable you to create a truly unique personal training program tailored to any client’s specific needs:
- Systematic approach
- Form follows function
- Movement based training
An illustrative view of the ACE IFT™ Model
Health | Fitness | Performance
Health | Fitness | Performance
Functional Movement & Resistance Training Phases
Phase 1: Stability & Mobility
Phase 2: Movement
Phase 3: Load
Phase 4: Performance
Cardioresperatory Training Phases
Phase 1: Aerobic-Base
Phase 2: Aerobic-Efficiency
Phase 3: Anaerobic-Endurance
Phase 4: Anaerobic-Power
Rapport
Rapport
Health – Fitness – Performance Continuum
The four phases of the model span the full health–fitness–performance continuum provides a systematic approach with unique entry points that can take a client from being sedentary all the way to training for athletic performance.
Phase 1: Stability & Mobility
Clients with postural issues, muscle imbalances and/or core instability should train initially in this phase. Goals include improved posture through increased strength and endurance of postural muscles, improved joint stability and mobility, and initial physiological adaptations to exercise.
Phase 2: Movement
This phase involves teaching fundamental movement pattern sequencing on five primary movements: bend-and-lift (squatting), single-leg (lunging), pushing, pulling and rotational (spiral). Proper movement patterns should be established prior to loading the movement. Goals include creating stable mobility and mobile stability, and developing dynamic balance.
Phase 3: Load
Many fitness enthusiasts will train in this phase for years. This phase involves loading movements through resistance training to meet client goals for muscular endurance, musclular hypertrophy, strength, maximal strength and body composition changes. Training focuses on muscular force production during movement patterns rather than isolated muscle training focus.
Phase 4: Performance
Only clients with competitive performance-oriented goals will train in this phase. The phase involves velocity of force production (power training), activity/event specific training including plyometrics and a focus on speed, agility, quickness and reactivity.
Phase 1: Aerobic-Base
The focus here is on positive exercise experiences, exercise adherence and improved health and fitness. No fitness assessments are required prior to exercise in this phase.
Phase 2: Aerobic-Efficiency
Many fitness enthusiasts will train in this phase for many years, and will be able to reach all of the non-competitive goals training in this phase. The focus is to improve cardiorespiratory fitness and health.
Phase 3: Anaerobic-Endurance
The focus of this phase is on program design for clients who have endurance performance goals and working to improve performance for competitive endurance events. Only clients with event-specific goals or fitness enthusiasts performing > 7 hours of cardiorespiratory exercise will train in this phase.
Phase 4: Anaerobic-Power
Phase 4’s focus is on improving anaerobic power for competition through enhanced phosphagen energy pathways and the ability to buffer large accumulations of blood lactate. Only clients competing in endurance competitions where short bursts at near-maximal efforts will train in this phase, and generally only during specific training cycles prior to competition.
Rapport
The foundation of the model, rapport must first be built with clients and then complemented with the appropriate motivation and communication techniques that match their psychological, emotional and physiological needs.
Hover over the graphic above to display descriptions of the ACE IFT Model’s components.