More about the 10 Ss of Trainability

The 10 Ss of Trainability are a cornerstone of LTAD. By delivering targeted and timely training of these 10 athlete capacities during the early stages of LTAD, the long-term performance of athletes is maximized. Athletes and participants also develop the skills and confidence to become lifelong participants in the Active for Life stage of LTAD, the final destination of all Canadians. 

Ideally, the first five Ss receive extra training emphasis during the sensitive periods of accelerated adaptation to training, sometimes referred to as “windows of trainability.” However, the “windows” are never shut and all capacities are trainable at any age. 

The sensitive periods vary between individuals according to their genetic makeup and different rates of development. While the sensitive periods follow general stages of human growth and maturation, research shows that humans vary considerably in the magnitude and rate of their response to different training stimuli different ages. 

Figure 6: Sensitive Periods of Trainability (Balyi and Way, 2005)

If Canadian athletes are to fulfill their genetic potential, correct training must be provided during the sensitive periods indicated in the diagram above.

However, since the sensitive periods can vary between individuals according to their growth, maturation, and genetic predisposition, a long-term approach to athlete development is needed to ensure that individuals who respond slowly or late to training stimuli are not deprived of opportunities.

Measurement and monitoring should be used to determine each athlete’s developmental age in accordance with the diagram above. 

Again, all of the 10 Ss can be developed at any stage or age, but the sensitive periods of accelerated adaptation to training provide the best opportunity for the greatest gains in the long-term development of the athlete.