Program Design- Opt Model Flashcards
What are the benefits of stabilization endurance training?
- Increasing stability
- increasing muscular endurance
- increasing neuromuscular efficiency of the core musculature.
- improving intermuscular and intramuscular coordination.
- progress exercises by increasing stabilization demand.
What does the Stabilization level do for your body? What is it for?
•Preparing the body for the demand of levels that follow.
• where most clients will start
-improving muscle imbalance
-improving stabilization of the core musculature
-preventing tissue overload by preparing muscles tendons, ligaments and joints for the upcoming imposed demands of training.
-improving overall cardiorespiratory and neuromuscular condition.
-establishing proper movement patterns and exercise technique.
•progress exercises by creating a propriceptively enriched environment.
Phase 1 Stabilization endurance training
Flexibility:
reps, sets, tempo, frequency, duration, exercise selection:
Reps: 1 Sets:1-3 Tempo: 30 sec hold Frequency: 3-7 times a week Duration: 4-6 weeks Exercise selection: SMR and static
Phase 1
•Core
Reps, sets,tempo, rest interval,frequency, duration, exercise selection.
- Reps:12-20
- sets: 1-4
- tempo: slow 4/2/1
- rest interval: 0-90 sec
- frequency: 2-4 times a week
- duration: 4-6 weeks
- exercise selection:1-4 core stabilization.
Phase 1 stabilization endurance training
•Balance
Reps,sets,tempo,rest interval, frequency,duration, exercise selection.
•Reps: 12-20 (SL)- 6-10 •Sets: 1-3 Tempo: slow 4/2/1 Rest interval: 0-90 sec Frequency: 2-4 times a week Duration:4-6 weeks Exercise selection: 1-4 balance stabilization
Phase 1 stabilization endurance training
•Plyometric
Reps,sets, tempo, rest interval,frequency, duration,exercise selection.
Reps: 5-8 Sets:1-3 Tempo: 3-5 sec hold on Landing Rest interval: 0-90sec Frequency:2/4 times week Exercise selection: 0-2 plyometric-stabilization
Phase 1 stabilization endurance training
•SAQ
Reps,sets,tempo, rest interval, frequency,duration,exercise selection
Reps: 2-3 Sets: 1-2 Tempo: moderate Rest interval: 0-90 sec Frequency: 2-4 times a week Duration: 4-6 week Exercise selection: 4-6 drills with limited horizontal inertia and unpredictability.
Phase 1 stabilization endurance training
• resistance
Reps,sets tempo, intensity, rest interval,frequency,duration,exercise selection.
Reps:12-20 Sets: 1-3 Tempo: 4/2/1 Intensity: 50-70% Rest interval: 0-90 sec Frequency:2-4 times week Duration:4-6 week Exercise selection: 1-2 stabilization progression.
Strength level
Phase 2 strength endurance
Phase 3 hypertrophy
Phase 4 maximal strength
What do you do in the stages?
- Increase the ability of the core musculature to stabilize the pelvis and spine under heavier loads, through more-complete ranges of motion.
- increase the load bearing capabilities of muscles,tendons,ligaments and joints.
- Increases the volume of training.
- increase metabolic demand by taxing the ATP-PC and glycolysis energy systems to induce cellular changes in muscle( weight loss or hypertrophy)
- increase motor unit recruitment, frequency of motor unit recruitment and motor unit synchronization ( maximal strength)
Phase 2
Strength endurance
Process?
Hybrid form of training (supersets)
- 1 strength exercise followed immediately by 1 stabilization exercise for the same muscle group.
•Progressions
- increase volume and load on the first exercise .
- increase proprioceptive demand on the second exercise
• 4 weeks
Phase 2 strength endurance training
•Flexibility
Reps,sets,tempo, frequency,duration, exercise selection.
Reps: 5-10 Sets: 1-2 Tempo: 1-2 sec hold Frequency: 3-7 times week Duration: 4 week Exercise selection: SMR and active
Phase 2 strength endurance training
•Core
Reps, sets, tempo,rest interval,frequency,duration,exercise selection.
Reps:8-12 Sets:2-3 Tempo:medium Rest interval:0-60 sec Frequency: 2-4 times week Duration: 4 week Exercise selection: 1-3 core strength
Phase 2 strength endurance training
•Balance
Reps,sets,tempo, rest interval, frequency, duration, exercise selection
Reps:8-12 Sets: 2-3 Tempo: medium Rest interval: 0-60 sec Frequency: 2-4 times wk Duration: 4 week Exercise selection: 1-3 balance strength
Phase 2 strength endurance training
•Plyometric
Reps ,sets,tempo,rest interval, frequency, duration, exercise selection
Reps: 8-10 Sets: 2-3 Tempo: repeating Rest interval: 0-60 sec Frequency: 2-4 times week Duration: 4 week Exercise selection: 1-3 plyometric strength.
Phase 2 strength endurance training
•SAQ
Reps,sets,tempo,rest interval, frequency, duration, exercise selection
Reps:3-5 Sets: 2-3 Tempo: fast Rest interval: 0-69 sec Frequency: 2-4 times week Exercise selection: 6-8 drills allowing greater horizontal inertia but limited unpredictability.
Phase 2 strength endurance training
• resistance
Reps,sets, tempo,intensity,rest interval,frequency, duration, exercise selection.
Reps:8-12 Sets: 2-4 Tempo: ( str) 2/0/2 stab 4/2/1 Intensity: 70-80% Rest interval: 0-60 seconds Frequency: 2-4 times week Duration: 4 week Exercise selection: 1 strength superset with 1 stabilization.
Phase 3 Hypertrophy
•Flexibility
Reps,sets,tempo,frequency,duration, exercise selection.
Reps: 5-10 Sets: 1-2 Tempo: 1-2 sec hold Frequency: 3-7 times week Duration: 4 week Exercise selection: SMR and active
Phase 3: hypertrophy
•core
Reps,sets,tempo,rest interval, frequency,duration,exercise selection
Reps:8-12 Sets: 2-3 Tempo: medium Rest interval: 0-60 sec Frequency:3-6 times a week Duration: 4 week. Exercise selection: 0-4 core strength
Phase 3 hypertrophy
•balance
Reps,sets,tempo,rest interval, frequency,duration,exercise selection
Reps:8-12 Sets: 2-3 Tempo: medium Rest interval: 0-60 sec Frequency:3-6 times a week Duration: 4 week. Exercise selection: 0-4 balance strength
Phase 3 hypertrophy
•plyometric
Reps,sets,tempo,rest interval, frequency,duration,exercise selection
Reps:8-12 Sets: 2-3 Tempo: repeating Rest interval: 0-60 sec Frequency:3-6 times a week Duration: 4 week. Exercise selection: 0-4 plyometric
Phase 3 hypertrophy
•SAQ
Reps,sets,tempo,rest interval, frequency,duration,exercise selection
Reps:3-5 Sets: 3-4 Tempo: fast Rest interval: 0-60 sec Frequency:2-4 times a week Duration: 4 week. Exercise selection: 6-8 drills allowing greater horizontal inertia but limited unpredictability.
Phase 3 hypertrophy
•resistance
Reps,sets,tempo,rest interval, frequency,duration,exercise selection
Reps: 6-12 Sets: 3-5 Tempo: 2/0/2 Intensity: 75-85% Rest interval: 0-60 sec Frequency:3-6 times a week Duration: 4 week. Exercise selection: 2-4 strength level exercises / body part.
Phase 4 maximal strength
• flexibility
Reps,sets,tempo,rest interval, frequency,duration,exercise selection
Reps: 5-10 Sets: 1-2 Tempo: 1-2sec Frequency:3-7 times a week Duration: 4 week. Exercise selection: SMR and active
Phase 4 maximal strength
• core
Reps,sets,tempo,rest interval, frequency,duration,exercise selection
Reps:8-12 Sets:2-3 Tempo:medium 1/1/1 Rest interval: 0-60 sec Frequency: 2-4 times week Duration: 4 week Exercise selection:0-3 core strength
Phase 4 maximal strength
• balance
Reps,sets,tempo,rest interval, frequency,duration,exercise selection
Reps:8-12 Sets:2-3 Tempo:medium 1/1/1 Rest interval: 0-60 sec Frequency: 2-4 times week Duration: 4 week Exercise selection:0-3 balance strength
Phase 4 maximal strength
• Plyometric
Reps,sets,tempo,rest interval, frequency,duration,exercise selection
Reps:8-12 Sets:2-3 Tempo:medium repeating Rest interval: 0-60 sec Frequency: 2-4 times week Duration: 4 week Exercise selection:0-3 Plyometric strength
Phase 4 maximal strength
• SAQ
Reps,sets,tempo,rest interval, frequency,duration,exercise selection
Reps:3-5 Sets: 3-4 Tempo: fast Rest interval: 0-60 sec Frequency: 2-4 times week Duration: 4 week Exercise selection: 6-8 drills Allowing greater horizontal inertia but limited unpredictability.
Phase 4 maximal strength
• resistance
Reps,sets,tempo,rest interval, frequency,duration,exercise selection
Reps:1-5 Sets: 4-6 Tempo: x/x/x Rest interval: 3-5 min Intensity: 85-100% Rest interval: 3-5 min Frequency: 2-4 times week Duration: 4 week Exercise selection: 1-3 strength
Power level
Does what?
- builds on the previous levels and applies at realistic speeds
- realistic speeds and forces seen in real life.
- must complete previous levels improper form can lead to injury
- phase 5: power training.
Phase 5 power Training
• flexibility
Reps,sets,tempo,rest interval, frequency,duration,exercise selection
Reps:10-15 Sets: 1-2 Tempo:controlled Frequency: 3-7 times week Duration: 4 week Exercise selection: SMR and dynamic 3-10 exercises
Phase 5 power Training
• core
Reps,sets,tempo,rest interval, frequency,duration,exercise selection
Reps:8-12 Sets: 2-3 Tempo:x/x/x Frequency: 2-4 times week Duration: 4 week Exercise selection: 0-2 core- power
Phase 5 power Training
• balance
Reps,sets,tempo,rest interval, frequency,duration,exercise selection
Reps:8-12 Sets: 2-3 Tempo:controlled Rest interval: 0-60 sec Frequency: 2-4 times week Duration: 4 week Exercise selection: 0-2 balance power
Phase 5 power Training
• Plyometric
Reps,sets,tempo,rest interval, frequency,duration,exercise selection
Reps:8-12 Sets: 2-3 Tempo:x/x/x Rest interval: 0-60 sec Frequency: 2-4 times week Duration: 4 week Exercise selection: Plyometric power
Phase 5 power Training
• SAQ
Reps,sets,tempo,rest interval, frequency,duration,exercise selection
Reps:3-5 Sets: 3-5 Tempo:x/x/x Rest interval: 0-90 sec Frequency: 2-4 times week Duration: 4 week Exercise selection: 6-10 drills allowing maximal horizontal inertia and unpredictability.
Phase 5 power Training
• resistance
Reps,sets,tempo,rest interval, frequency,duration,exercise selection
Reps:1-5 strength 8-10 power
Sets: 3-5
Tempo:x/x/x s/p fast /explosive
Intensity:85-100% ( strength) up to 10% body weight. 30-45 % 1 RM ( power)
Rest interval: 1-2 min between pairs 3-5 between circuits
Frequency: 2-4 times week
Duration: 4 week
Exercise selection: 1 strength superset with 1 power.
Opt model results in what?
•Body fat reduction - cycle through phase 1 and 2 •Increasing lean body mass -cycle through phases 1-4 General sports performance -cycle through phases 1,2, and 5
