Program design

Question 1

Core training stabilization: # of exercises, sets, reps, tempo, and rest

Answer 1

1-4
1-4
12-20
4/2/1
0-90sec

Question 2

Core training strength: # of exercises, sets, reps, tempo, and rest

Answer 2

0-4
2-3
8-12
Med.
0-60 sec.

Question 3

Core training power: # of exercises, sets, reps, tempo, and rest

Answer 3

0-2
2-3
8-12
fast as can be controlled
0-60 sec.

Question 4

Balance training stabilization: # of exercises, sets, reps, tempo, and rest

Answer 4

1-4
1-3
12-20
Slow
0-90 sec

Question 5

Balance training strength: # of exercises, sets, reps, tempo, and rest

Answer 5

0-4
2-3
8-12
Med.
0-60 sec.

Question 6

Balance training power: # of exercises, sets, reps, tempo, and rest

Answer 6

0-4
2-3
8-12
Controlled
0-60 sec

Question 7

Plyometric training stabilization: # of exercises, sets, reps, tempo, and rest

Answer 7

0-2
1-3
5-8
Controlled (3-5s hold)
0-90 sec.

Question 8

Plyometric training strength: # of exercises, sets, reps, tempo, and rest

Answer 8

0-4
2-3
8-10
Med.
0-60 sec.

Question 9

Plyometric training power: # of exercises, sets, reps, tempo, and rest

Answer 9

0-2
2-3
8-12
fast as possible
0-60 sec.

Question 10

SAQ training stabilization: # of exercises, sets, reps, and rest

Answer 10

4-6; limited horizontal inertia (cone shuffles, agility ladder drills)
1-2
2-3
0-60 sec.

Question 11

SAQ training strength: # of exercises, sets, reps, and rest

Answer 11

6-8; limit unpredictability (5-10-5, T-drill, box drill, stand up to figure 8)
3-4
3-5
0-60 sec

Question 12

SAQ training power: # of exercises, sets, reps, and rest

Answer 12

6-10; max horizontal inertia and unpredictability ( modified box drill, partner mirror, timed drills)
3-5
3-5
0-90 sec.

Question 13

Resistance training stabilization: # of exercises, sets, reps, tempo, intensity, rest, times per week

Answer 13

1-2
1-3
12-20
4/2/1
50-79%
0-90 sec.
2-4 times/wk

Question 14

Resistance training strength endurance: # of exercises, sets, reps, tempo, intensity, rest, times per week

Answer 14

1 strength sprst w/ 1 stab.
2-4
8-12
2/0/2, 4/2/1
70-80%
0-60 sec
2-4 times/wk

Question 15

Resistance training hypertrophy: # of exercises, sets, reps, tempo, intensity, rest, times per week

Answer 15

2-4
3-5
6-12
2/0/2
75-85%
0-60 sec
3-6 times/wk

Question 16

Resistance training maximal strength: # of exercises, sets, reps, tempo, intensity, rest, times per week

Answer 16

1-3
4-6
1-5
x/x/x
85-100%
3-5 min.
2-4 times/wk

Question 17

Resistance training power: # of exercises, sets, reps, tempo, intensity, rest, times per week

Answer 17

1 strength sprst w/ 1 power
3-5
1-5 strength, 1-5 power
x/x/x
85-100% strength, up to 10% BW or 30-45% 1RM power
1-2 min between pairs, 3-5 min. between circuits
2-4 times/wk