Phase 2: Strength endurance Flashcards
1
Q
Flexibility
A
Reps: 5-10 Sets: 1-2 Tempo: 1-2 sec hold Frequency: 3-7 times/wk Duration: 4 wk Exc. selection: SMR and active
2
Q
Core
A
Reps: 8-12 Sets: 2-3 Tempo: medium Rest: 0-60 sec Frequency: 2-4 times/wk Exc. selection: 1-3 core-strength
3
Q
Balance
A
Reps: 8-12 Sets: 2-3 Tempo: medium Rest: 0-60 sec Frequency: 2-4 times/wk Exc. selection: 1-3 balance-strength
4
Q
Plyometric
A
Reps: 8-10 Sets: 2-3 Tempo: Repeating Rest: 0-60 sec Frequency: 2-4 times/wk Exc. selection: 1-3 plyometric-strength
5
Q
SAQ
A
Reps: 3-5 Sets: 3-4 Tempo: Fast Rest: 0-60 sec Frequency: 2-4 times/wk Exc. selection: 6-8 drills allowing greater horizontal inertia but limited unpredictability
6
Q
Resistance
A
Reps: 8-12 Sets: 2-4 Tempo: (Str) 2/0/2, (Stab) 4/2/1 Intensity: 70-80% Rest: 0-60 sec Frequency: 2-4 times/wk Exc. selection: 1 strength superset w/ 1 stabilization
7
Q
Core-strength exercises
A
Ball crunch, Back extension, Reverse crunch, Cable rotation
8
Q
Balance-strength exercises
A
Single-leg squat, Single-leg squat touchdown, Single-leg romanian deadlift, Multiplanar step-up to balance, Multiplanar lunge to balance
9
Q
Plyometric-strength exercises
A
Squat jump, Tuck jump, Butt kick, Power step-up
10
Q
SAQ-strength exercises
A
5-10-5, T-drill, Box drill, Stand up to Figure 8, etc
11
Q
Resistance-strength exercises
A
Lunge to two-arm DB press, Squat,curl,to two-arm press, Barbell clean, Flat DB chest press, BB bench press, Seated cable row, seated lat pulldown, etc
