Training Programs & Design Flashcards
In Balance Stabilization training, how many exercises and sets are recommended?
# of exercises 1-4 Sets 1-3
In balance stabilization training, how many reps are recommended?
12-20
6-10 Single Leg (SL)
In balance stabilization training what tempo and amount of rest is recommended?
Tempo: slow
Rest: 0-90secs
In balance strength training and what number of exercises, sets, and reps are recommended?
Exercises 0-4
Sets 2-3
Reps 8-12
What tempo and rest is recommended for balance strength training?
Medium
0-60secs
In balance power training, what number of exercises, sets, and reps are recommended?
0-2 exercises
2-3 sets
8-12 reps
In balance power training, what tempo and rest is recommended?
Controlled, hold landing for 3-5 sec
0-60sec rest
In plyometric stabilization training, how many exercises, sets, and reps are recommended?
Exercises: 0-2
Sets: 1-3
Reps: 5-8
In plyometric stabilization training, what tempo and rest is recommended?
Controlled (hold stabilization position for 3-5 secs)
Rest: 0-90secs
In plyometric strength training, how many exercises, sets, and reps are recommended?
0-4 exercises
2-3 sets
8-10 reps
In plyometric strength training, what tempo and rest is recommended?
Medium (repeating) tempo
0-60secs rest
In plyometric power training, how many exercises, sets, and reps are recommended?
0-2 exercises
2-3 sets
8-10 reps
In plyometric power training what tempo and rest is recommended?
As fast as possible tempo
0-60secs rest
In SAQ Stabilization training, how many exercises, sets, reps, and how much rest is recommended?
Exercises: 4-6 drills w/ limited horizontal inertia and unpredictability (for ex: cone shuffles, agility ladder drills)
Set: 1-2
Reps: 2-3 each
Rest: 0-60 sec
In SAQ Strength training, how many exercises, sets, reps, and how much rest is recommended?
Exercises: 6-8 drills w/ greater horizontal intertidal but limited unpredictability (for ex: 5-10-5, t-drill, box drill, stand up to figure 8, etc)
Sets: 3-4
Reps: 3-5 each
Rest: 0-60sec
