Phase 1: Stabilization endurance training

Question 1

Flexibility

Answer 1

Reps: 1
Sets: 1-3
Tempo: 30 sec hold
Frequency: 3-7 times/wk
Duration: 4-6 wks
Exc. selection: SMR and static

Question 2

Core

Answer 2

Reps: 12-20
Sets: 1-4
Tempo: slow 4/2/1
Rest: 0-90 sec
Frequency: 3-7 times/wk
Exc. selection: 1-4 core stabilization

Question 3

Balance

Answer 3

Reps: 12-20, 6-10(SL)
Sets: 1-3
Tempo: Slow 4/2/1
Rest: 0-90 sec
Frequency: 2-4 times/wk
Exc. selection: 1-4 balance-stabilization

Question 4

Plyometric
*If client does not have ample amounts of core stability and balance, plyometric exercises may not be included in this phase of training until these components are developed

Answer 4

Reps: 5-8
Sets: 1-3
Tempo: 3-5 sec hold on landing 
Rest: 0-90 sec
Frequency: 2-4 times/wk
Exc. selection: 0-2 plyometric-stabilization

Question 5

Plyometric-stabilization exercise examples

Answer 5

Squat jump, Box jump-up, Box jump-down, Multiplanar jump

Question 6

Core-stabilization exercises

Answer 6

Marching, Two-leg floor bridge, Floor prone cobra, Prone iso-abs

Question 7

Balance-stabilization exercises

Answer 7

Single-leg balance, Single-leg balance reach, Single-leg hip rotation, Single-leg lift and chop, Single-leg throw and catch

Question 8

SAQ

Answer 8

Reps: 2-3
Sets: 1-2
Tempo: Moderate
Rest: 0-60 sec
Frequency: 2-4 times/wk
Exc. selection: 4-6 drills with limited horizontal inertia and unpredictability

Question 9

SAQ stabilization exercises

Answer 9

Cone shuffles and agility ladder drills

Question 10

Resistance

Answer 10

Reps: 12-20
Sets: 1-3
Tempo: 4/2/1
Intensity: 50-70%
Rest: 0-90 sec
Frequency: 2-4 times/wk
Exc. selection: 1-2 stabilization progression

Question 11

Resistance stabilization exercises

Answer 11

Ball squat, curl to press
Multiplayer step-up balance, curl, to overhead press
Ball DB chest press, Push ups,Standing cable row, Ball DB row, Seated stability ball military press, etc