corrective exercise programming

Question 1

inhibition

Answer 1

mode: foam roll, theragun, lax ball

frequency: daily; 4x on your own a week

intensity: 1-3 pain

volume: 1 set 90 seconds, no rest, hold over areas of tension for tempo

Question 2

lengthen

Answer 2

mode: static or PNF

frequency: daily; 4x on your own during week

intensity: 4-5 pain, mild discomfort

volume: 3 sets, 30 seconds, 5 second rest

Question 3

activation

Answer 3

mode: isolated strength or positional isometric; insert exercise here

frequency: 3x a week

intensity: 15RM (50% MVC if doing positional isometric)

volume: 1 set, 10 reps, no rest, tempo 2/2/4 emphasis on eccentric

Question 4

integration

Answer 4

mode: insert exercise here

frequency: 3x a week

intensity: BW or 15RM (based on athlete)

volume: 1 set, 10 reps, 2/0/2 tempo