Prescription parameters

Question 1

Strength

Answer 1

3-5 sets
3-8 reps
3-5 minutes between sets
3-5 days / week
Single and multi-joint
1:1:1 tempo
High load: 3-8 RM

Question 2

Endurance

Answer 2

1-3 sets
15-20 reps
30-60 seconds between sets
2-3 days / week
Single and multi-joint
1:1 tempo
Low load: >20RM

Question 3

Agility

Answer 3

20-30 minutes total

2-3 days / week

Question 4

Flexibility

Answer 4

10-30 second hold
Perform each exercise 2-4 times (total of 60 seconds)
2-3 days / week

Question 5

Power

Answer 5

3-5 sets
1-3 reps
5-8 minutes between sets
4-6 days / week
Multi-joint
Explosive tempo
High load: 1-3 RM