POWER PROGRAMMING

Question 1

submodalities of power

Answer 1

olympic
ballistic
heavy resistance
plyometrics

Question 2

olympic

Answer 2

frequency: 1-3x/week
intensity: 70-80% 1RM
volume: 3-6 sets, 3-6 reps
tempo: 0/0/0
rest: 2-5 minutes

Question 3

ballistic

Answer 3

frequency: 1-3x/week
intensity: 30-45% 1RM is optimal (0-80% 1RM)
volume: 3-6 sets, 3-6 reps
tempo: 0/0/0
rest: 2-5 minutes

Question 4

heavy resistance

Answer 4

frequency: 1-3x/week
intensity: 85-100% 1RM
volume: 3-6 sets, 3-6 reps
tempo: 2/0/2
rest: 2-5 minutes

Question 5

plyometrics

Answer 5

frequency: 1-3x/week
intensity: BW
volume: 3-6 sets, 5-10 reps
tempo: 0/0/0
rest: 2-5 minutes

Question 6

similarities of the submodalities

Answer 6

-ALL submodalities are 1-3x/week (same frequency)
-ALL submodalities have 3-6 sets
-ALL submodalities have 2-5 min rest time

-olympic, ballistic, + heavy resistance have 3-6 reps (pyometrics has 5-10)
-olympic, ballistic, + plyometrics have 0/0/0 tempo (heavy resistance is 2/0/2)