RESISTANCE PROGRAMMING Flashcards
1
Q
resistance submodalities
A
muscular endurance
hypertrophy
muscular strength
muscular power
2
Q
when do we see each submodality
A
muscular endurance- general prep
hypertrophy- general prep
muscular strength- specific prep
muscular power- pre-competition
3
Q
muscular endurance
A
intensity: < 67% 1RM
volume: > 12 reps
tempo: 2/1/4 (1-2/1/2-6)
rest: 30-60 seconds
4
Q
hypertrophy
A
intensity: 67-85% 1RM
volume: 6-12 reps
tempo: 2/1/4 (minimum 5s; 1-2/1/2-4)
rest: 30-90 seconds
5
Q
muscular strength
A
intensity: 85-100% 1RM
volume: 1-6 reps
tempo: 2/1/2
rest: 2-5 minutes
6
Q
muscular power
A
intensity: 75-90% 1RM
volume: 1-5 reps
tempo: 0/0/0
rest: 2-5 minutes
