Phase 3: Hypertrophy training

Question 1

Flexibility

Answer 1

Reps: 5-10
Sets: 1-2
Tempo: 1-2 sec hold
Frequency: 3-7 times/wk
Duration: 4 wk
Exc. selection: SMR and active

Question 2

Core

Answer 2

Reps: 8-12
Sets: 2-3
Tempo: Medium
Rest: 0-60 sec
Frequency: 3-6 times/wk
Exc. selection: 0-4 core-strength

Question 3

Balance

Answer 3

Reps: 8-12
Sets: 2-3
Tempo: Medium
Rest: 0-60 sec
Frequency: 3-6 times/wk
Exc. selection: 0-4 balance-strength

Question 4

Plyometric

Answer 4

Reps: 8-10
Sets: 2-3
Tempo: Repeating
Rest: 0-60 sec
Frequency: 3-6 times/wk
Exc. selection: 0-4 plyometric strength

Question 5

SAQ

Answer 5

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

Question 6

Resistance

Answer 6

Reps: 6-12
Sets: 3-5
Tempo: 2/0/2
Intensity: 75-85%
Rest: 0-60 sec
Frequency: 3-6 times/wk
Exc. selection: 2-4 strength level exercises/ body part