Resistance Training Methods Flashcards

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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
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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
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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
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