resistance chart Flashcards
stability - reps
12 - 20
strength endurance - reps
strength endurance - reps
8 - 12
hyp - reps
6 - 10
max strength - reps
max strength - reps
1 - 5
power - reps
1 - 5 / 8 -10
stability - sets
1 - 2
strength endurance - sets
2 - 4
hyp - sets
hyp - sets
3 - 5
max strength - sets
max strength - sets
4 - 6
power - sets
power - sets
3 - 5
stability - tempo
4-2-1
strength endurance- tempo
2-0-2
hyp- tempo
2-0-2
max strength- tempo
x-x-x
power- tempo
x-x-x
stability - %
50 - 70
strength endurance- %
70 - 80
hyp- %
75 - 85
max strength- %
85 - 100
power- %
85 -100 / 30 - 45
stability - Rest
0 - 90
strength endurance - Rest
0 - 60
hyp - Rest
0 - 60
max strenght - Rest
3m - 5m
power - Rest
1m-2m /3m-5m
stability - frequency
2 - 4
strength endurance - frequency
2 - 4
hyp - frequency
3 - 6
max strength - frequency
2 - 4
power - frequency
2 - 4
stability - duration
4 - 6
strength endurance- duration
4
hyp - duration
4
max strength-duration
4
power- duration
4
stability - Exercises
1 -2 progressive
strength endurance - exercise
superset. 1 strength / 1 stablity
hyp- Exercises
2 - 4 exercises per body part
max strength- Exercises
1 - 3
power- Exercises
superset 1strenth / 1power
