Training Model Flashcards by Madeleine Ciszewski

Q

stabilization endurance reps

A

12-20

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Q

stabilization endurance sets

A

1-3

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Q

stabilization endurance intensity

A

50-70% 1RM

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Q

stabilization endurance rest

A

0-90 seconds

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Q

stabilization endurance tempo

A

4/2/1 (slow)

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Q

strength endurance reps

A

8-12 strength superset with 12-20 stability

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Q

strength endurance sets

A

2-4 superset 1-3

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Q

strength endurance intensity

A

70-80% 1RM, superset 50-70% 1RM

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Q

strength endurance rest

A

0-60 seconds, superset 0-90 seconds

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Q

strength endurance tempo

A

2/0/2, superset 4/2/1

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Q

phase 1

A

stabilization endurance

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Q

phase 2

A

strength endurance

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Q

hypertrophy reps

A

6-12

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Q

hypertrophy sets

A

3-5

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Q

hypertrophy intensity

A

75-85% 1RM

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Q

hypertrophy rest

A

0-60 seconds

Q

phase 3

A

hypertrophy

Q

maximal strength reps

A

1-5

Q

maximal strength sets

A

4-6

Q

maximal strength intensity

A

85-100% 1RM

Q

maximal strength tempo

A

X/X/X

Q

stage 4

A

maximal strength

Q

power reps

A

1-20

Q

power sets

A

3-6

Q

power intensity

A

10% body weight OR 30-45% 1 RM

Q

power rest

A

3-5 minutes

Q

power tempo

A

X/X/X

Q

phase 5

A

power