Program Design Flashcards
How many sets are needed in phase 1 of resistance training
1-2 sets
How many reps are needed in phase 1 of resistance training
12-20 reps
What is the tempo of phase 1 resistance training
Slow
How much rest in phase 1 resistance training
0-90 sec
What is the intensity of phase 1 resistance training
12-20 RM
How many sets are needed in phase 2 of resistance training
2-4 sets
How many reps are needed in phase 2 of resistance training
8-12 (strength)
8-12 (stability)
What is the tempo of phase 2 resistance training
Moderate and slow
How much rest in phase 2 resistance training
0-60 after each superset
What is the intensity of phase 2 resistance training
8-12 RM
Phase 2 super set examples
How many sets are needed in phase 3 of resistance training
3-6 sets
How many reps are needed in phase 3 of resistance training
6-12 reps
What is the tempo of phase 3 resistance training
Moderate
How much rest in phase 3 resistance training
0-3 minutes
How many sets are needed in phase 4 of resistance training
4-6 sets
How many reps are needed in phase 4 of resistance training
1-5 reps
What is the tempo of phase 4 resistance training
Explosive
How much rest in phase 4 resistance training
0-3 minutes
What is the intensity of phase 4 resistance training
1-5 RM
How many sets are needed in phase 5 of resistance training
3-5 sets
How many reps are needed in phase 5 of resistance training
1-5 (strength)
8-10 (power)
What is the tempo of phase 5 resistance training
Explosive
How much rest in phase 5 resistance training
1-2 minutes between pairs
3-5 minutes between circuits
What is the intensity of phase 5 resistance training
1-5 RM
8-10 RM or 30-45% 1RM
Phase 5 supersets
