SAQ- PROGRAMMING

Question 1

does it make sense to have reactive drills in general prep?

Answer 1

NO

Question 2

does it make sense to have reactive drills with 100% intensity paired with planned drills with 50% intensity?

Answer 2

NO

Question 3

beginner programming

Answer 3

-mode: planned drills only
-frequency: 2-4 sessions/week
-intensity: 5-100% perceived effort
-volume: 4-8 drills/session, 3-5 reps/drill
-rest: 1:12

Question 4

intermediate programming

Answer 4

-mode: planned + reactive drills
-frequency: 2-4 sessions/week
-intensity: 50-100% perceived effort OR 85-100% known velocity
-volume: 4-6 planned drills/session + 1-3 reactive drills/session, 3-5 reps/drill
-rest: 1:12-1:20

Question 5

advanced programming

Answer 5

-mode: planned + reactive drills
-frequency: 2-4 sessions/week
-intensity: 75-100% perceived effort OR 85-100% known velocity
-volume: 2-4 planned drills/session + 4-6 reactive drills/session, 3-5 reps/drill
-rest: 1:12-1:20

Question 6

when we program planned drills, what are we working on

Answer 6

TECHNIQUE

Question 7

when we program reactive drills, what are we working on

Answer 7

COGNITIVE COMPONENT

Question 8

do planned or reactive drills improve physiological component

Answer 8

NEITHER
-physiological component comes from other modalities like resistance training + power, even linear speed

Question 9

rest time for SAQ drills

Answer 9

anywhere between 1:12-1:20
-generally, you would do 1:20 when it is earlier in the season, want more time for recovery so longer rest time
-when they are going into pre-comp, you start cutting it down + you would go closer to 1:12

Question 10

example of programming- t-test

Answer 10

-40 yards
-elite athletes will be somewhere around 8-10s on t-drill; not so elite will be 10-15s
-people that have never done any exercise will be over 15s
-he isn’t too concerned with this, as long as you aren’t guessing that someone doing this t-drill is doing 50s, as long as you’re getting somewhere in the ballpark