Parameters

Question 1

Strength endurance parameters

Answer 1

• Muscular overload should take place And/or
• The exercise is no longer technically feasible (1 correction is allowed, the exercise is stopped
thereafter)
• Series: 3-6
• Repetitions: 20 to maximum 40
• Series break: 30 seconds to 1 minute
• Exercise speed: 2-0-2 (depends on the exercise, speed will remain low)

Question 2

Strength hypertrophy parameters

Answer 2

• Muscular overload should take place And/or
• The exercise is no longer technically feasible (1 correction is allowed, the exercise is stopped
thereafter)
• Series: 3-6
• Repetitions: 6,12
• Series break: minimum 1 minute
• Exercise speed: 1–0-1 (depends on the exercise, speed will remain moderate)

Question 3

Strength sup maximum parameters

Answer 3

• Muscular overload should take place And/or
• The exercise is no longer technically feasible (1 correction is allowed, the exercise is stopped
thereafter)
• Series: 2-4
• Repetitions: 3-6
• Series break: Minimum 2 minutes for complete recovery of phosphate pool
• Exercise speed: 1-0-1 or 1-0-2 (depends on the exercise, speed will remain moderate)

Question 4

Strength maximum parameters

Answer 4

• Muscular overload should take place And/or
• The exercise is no longer technically feasible (1 correction is allowed, the exercise is stopped
thereafter)
• Series: 2-4
• Repetitions: 1-3
• Series break: Minimum 2 minutes for complete recovery of phosphate pool
• Exercise speed: 1-0-1 or 1-0-2 (depends on the exercise, speed will remain moderate)

Question 5

Strength supra maximum parameters

Answer 5

• Muscular overload should take place And/or
• The exercise is no longer technically feasible (1 correction is allowed, the exercise is stopped
thereafter)
• Series: 2-4
• Repetitions: 1-3
• Series break: Minimum 2 minutes for complete recovery of phosphate pool
• Exercise speed: 1-0-1 or 1-0-2 (depends on the exercise, speed will remain moderate)
• Assistance during concentric phase of the exercise

Question 6

Strength explosiveness parameter

Answer 6

• (Neuro) muscular overload should take place. Practicality is now dependent on the concentric speed. When the speed decreases during the concentric phase, the overload will be visible.
And/or
• The exercise is no longer technically feasible (1 correction is allowed, the exercise is stopped
thereafter)
• Series: 3-4
• Repetitions: 6-12 hh
• Series break: Minimum 2 minutes for complete recovery of phosphate pool
• Exercise speed: maximum concentric – hold 1 second – 1-2 seconds eccentric

Question 7

Strength speed parameters

Answer 7

• (Neuro) muscular overload should take place. Practicality is now dependent on the total speed. When the speed decreases, the overload will be visible.
And/or
• The exercise is no longer technically feasible (1 correction is allowed, the exercise is stopped
thereafter).
• Series: 3-4
• Repetitions: 8-10 repetitions in 8-10 seconds
• Series break: Minimum 2 minutes for complete recovery of phosphate pool
• Exercise speed: max- 0 - max (maximum speed both concentric and eccentric without fixed
moment.

Question 8

Plyometric parameters

Answer 8

• (Neuro) muscular overload should take place. Practicality is now dependent on the delivered capacity. When the speed decreases during the exercise, the overload will be visible.
And/or
• The exercise is no longer technically feasible (1 correction is allowed, the exercise is stopped thereafter)
• Effort: +/- 10% extra
• Series: 3-4 series
• Repetitions: 6-12 repetitions > working towards function
• Series break: minimum 2 minutes for complete recovery of phosphate pool
• Exercise: from eccentric activity straight into maximum concentric

Question 9

Sport specific parameters

Answer 9

• (Neuro) muscular overload should take place. Practicality is now dependent on the delivered capacity. When the speed decreases during the exercise, the overload will be visible.
And/or
• The exercise is no longer technically feasible (1 correction is allowed, the exercise is stopped
thereafter)
• Effort: +/- 10% extra
• Series: 3-4 > working towards function
• Repetitions: 6-12 repetitions > working towards function
• Series break: minimum 2 minutes for complete recovery of phosphate pool. Working
towards sports function
• Exercise speed: function specific