Resistance Training Methods Flashcards
1
Q
Stablization (Phase 1)
A
4/2/1 tempo, lower weight, and higher reps in an unstable, but controlled, environment
ball squat, curl to press • Multiplanar step-up balance, curl, to overhead press • Ball dumbbell chest press • Push-up • Standing cable row Ball dumbbell row • Single-leg dumbbell scaption • Seated stability ball military press • Single-leg dumbbell curl • Single-leg barbell curl • Supine ball dumbbell triceps extension • Prone ball dumbbell triceps extension • Ball squat • Multiplanar step-up to balance
2
Q
Strength ( phase 2-3-4)
A
2/0/2 tempo, moderate to heavy weight, low to moderate reps with full range of motion
Lunge to two-arm dumbbell press • Squat to two-arm press • Flat dumbbell chest press • Barbell bench press • Seated cable row Seated lat pull • Seated dumbbell shoulder press • Seated shoulder press machine • Seated two-arm dumbbell biceps curls • Biceps curl machine • Cable pushdowns • Supine bench barbell triceps extension • Leg press • Barbell squat
3
Q
Power (phase 5)
A
Explosive tempo, light weight, moderate reps with full range of motion
Two-arm medicine ball chest pass • Rotation chest pass • Ball medicine ball pullover throw • Wood chop throw Two-arm push press • Barbell clean • Medicine ball scoop toss (shoulders) • Medicine ball side oblique throw • Squat jump • Tuck jump