The document outlines a capstone project to train athletes through a 4-phase integrated fitness training model. Phase 1 focuses on stability and mobility. Phase 2 emphasizes controlled motion and eccentric muscle actions. Phase 3 addresses muscular strength and endurance through load training. Phase 4 improves speed, agility, quickness and power for performance training. The experience of volunteering with Elite Basketball Training taught the importance of patience and strengthened the author's passion for exercise science.