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1
Q

zone 1 cardio training

A

Below VT1

RPE (1-10) 3-4

Light to moderate

Starting to sweat but can still carry on a conversation effortlessly

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2
Q

zone 2 cardio training

A

VT1 to Midpoint*

RPE (1-10) 5-6

Challenging to hard

Noticeable sweating and using larger volumes of breath

Continual talking is becoming challenging

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3
Q

zone 3 cardio training

A

Midpoint to VT2

RPE(1-10) 7-8

Vigorous to very hard

Profuse sweating

Vigorous breathing and ability to talk is limited to short phrases

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4
Q

zone 4 cardio training

A

Above VT2

RPE (1-10) 9-10

ery hard to maximum effort

Breathing as hard as possible

Speaking is impossible or limited to grunts of single words

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5
Q

core training progression

A

Stabalization through the spine and pelvis no trunk movement

|

movement taking the spine through full range of motion

|

increase force production in core

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6
Q

Balence training progression

A

unstable enviornment to help train body to stabilize

|

dynamic movments in unstable enviornment

|

deceleration from dynamic state to stable controlled position

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7
Q

Plyometric training progression

A

Small jumps with focus on form

|

faster more powerful dynamic jumps

|

explosive powerful movments

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8
Q

SAQ progression

A

beginer 4-6 drills 1-2 sets 2-3 reps 15-60 rest

|

intermediate 6-8 drills 3-4 sets 3-5 reps 0-60 rest

|

advanced 6-10 drills 3-5 sets 3-5 reps 0-90 rest

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9
Q

Youth SAQ guidlines

A

frequency 1-3 per week

4-8 drills

1-4 sets

3-5 reps

15-60 rest

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10
Q

Phase 1 Flexibility

A

Reps;1
Sets; 1-3
Tempo; 30 sec hold
Intensity; N/A
Rest; N/A
Frequency; 3-7 times/week
Duration; 4-6 weeks
Exercise; SMR & static stretch

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11
Q

Phase 1; Core

A

Reps; 12-30
Sets; 1-4
Tempo; Slow 4/2/1
Intensity; N/A
Rest; 0-90 sec
Frequency; 2-4 times/week
Duration; 4-6 weeks

exersize selection 1-4 core stabilization

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12
Q

Phase 1; Balance

A

Reps; 12-20 (6-10 slow)
Sets; 1-3
Tempo; Slow 4/2/1
Intensity; N/A
Rest; 0-90 sec
Frequency; 2-4 times/week
Duration; 4-6 weeks

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13
Q

Phase 1; Plyometric

A

Reps; 5-8
Sets; 1-3
Tempo; 3-5 sec hold on landing
Intensity; N/A
Rest; 0-90 sec
Frequency; 2-4 times/week
Duration; 4-6 weeks

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14
Q

Phase 1; SAQ

A

Reps; 2-3
Sets; 1-2
Tempo; Moderate
Intensity; N/A
Rest; 0-90 sec
Frequency; 2-4 times/week
Duration; 4-6 weeks
Exercise; 4-6 drills with limited horizontal inertia and unpredictability

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15
Q

Phase 1; Resistance

A

Reps; 12-20
Sets; 1-3
Tempo; 4/2/1
Intensity; 50-70%
Rest; 0-90 sec
Frequency; 2-4 times/week
Duration; 4-6 weeks

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16
Q

Phase 2; Strength Endurance Training

A

The second level of training in the OPT model focuses on the main adaptation of strength which includes strength endurance, hypertrophy, and maximal strength.

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17
Q

Phase 1; Stabilization Endurance Training

A

The first level of training in the OPT model focuses on the main adaptation of stabilization and is designed to prepare the body for the demands of higher levels of training that may follow.

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18
Q

Phase 2; Flexibility

A

Reps; 5-10
Sets; 1-2
Tempo; 1-2 sec hold
Intensity; N/A
Rest; N/A
Frequency; 3-7 times/week
Duration; 4 weeks
Exercise; SMR & static stretch

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19
Q

Phase 2; Core

A

Reps; 8-12
Sets; 2-3
Tempo; Medium
Intensity; N/A
Rest; 0-60 sec
Frequency; 2-4 times/week
Duration; 4 weeks

20
Q

Phase 2; Balance

A

Reps; 8-12
Sets; 2-3
Tempo; Medium
Intensity; N/A
Rest; 0-60 sec
Frequency; 2-4 times/week
Duration; 4 weeks

21
Q

Phase 2; Plyometric

A

Reps; 8-10
Sets; 3-5
Tempo; Repeating
Intensity; N/A
Rest; 0-60 sec
Frequency; 2-4 times/week
Duration; 4 weeks

22
Q

Phase 2; SAQ

A

Reps; 3-5
Sets; 3-4
Tempo; Fast
Intensity; N/A
Rest; 0-60 sec
Frequency; 2-4 times/week
Duration; 4 weeks
Exercise; 6-8 drills allowing greater horizontal inertia but limited unpredictability

23
Q

Phase 3; muscular development (Hypertrophy)

A

Hypertrophy training is specific for the adaptation of maximal muscle growth, focusing on high levels of volume with minimal rest periods to force cellular changes that result in an overall increase in muscle size.

24
Q

Phase 2; Resistance

A

Reps; 12-20
Sets; 1-3
Tempo; 2/0/2
Intensity; 70-80%
Rest; 0-60 sec
Frequency; 2-4 times/week
Duration; 4 weeks
Exercise; 1 strength superset with 1 stabilization

25
Q

Phase 3; Flexibility

A

Reps; 5-10
Sets; 1-2
Tempo; 1-2 sec hold
Intensity; N/A
Rest; N/A
Frequency; 3-7 times/week
Duration; 4 weeks
Exercise; SMR & Active

26
Q

Phase 3; Core

A

Reps; 8-12
Sets; 2-3
Tempo; Medium
Intensity; N/A
Rest; 0-60 sec
Frequency; 3-6 times/week
Duration; 4 weeks

27
Q

Phase 3; Balance

A

Reps; 8-12
Sets; 2-3
Tempo; Medium
Intensity; N/A
Rest; 0-60 sec
Frequency; 3-6 times/week
Duration; 4 weeks

28
Q

Phase 3; Plyometric

A

Reps; 8-10
Sets; 2-3
Tempo; Repeating
Intensity; N/A
Rest; 0-60 sec
Frequency; 3-6 times/week
Duration; 4 weeks

29
Q

Phase 3; SAQ

A

Reps; 3-5
Sets; 3-4
Tempo; Fast
Intensity; N/A
Rest; 0-60 sec
Frequency; 2-4 times/week
Duration; 4 weeks
Exercise; 6-8 drills allowing greater horizontal inertia but limited unpredictability

30
Q

Phase 3; Resistance

A

Reps; 6-12
Sets; 3-5
Tempo; 2/0/2
Intensity; 75-85%
Rest; 0-60 sec
Frequency; 3-6 times/week
Duration; 4 weeks
Exercise; 2-4 strength level exercises/ body part

31
Q

Phase 4; Maximal Strength Training

A

Maximal strength training focuses on increasing the load placed on the tissues of the body improving recruitment of more motor units, rate of force production, and motor unit synchronization.

32
Q

Phase 4; Flexibility

A

Reps; 5-10
Sets; 1-2
Tempo; 1-2 sec hold
Intensity; N/A
Rest; N/A
Frequency; 3-7 times/week
Duration; 4 weeks
Exercise; SMR & Active stretch

33
Q

Phase 4; Core

A

Reps; 8-12
Sets; 2-3
Tempo; Medium 1/1/1
Intensity; N/A
Rest; 0-60 sec
Frequency; 2-4 times/week
Duration; 4 weeks
Exercise; 0-3 Core Strength

34
Q

Phase 4; Balance

A

Reps; 8-12
Sets; 2-3
Tempo; Medium 1/1/1
Intensity; N/A
Rest; 0-60 sec
Frequency; 2-4 times/week
Duration; 4 weeks
Exercise; 0-3 Balance Strength

35
Q

Phase 4; Plyometric

A

Reps; 8-10
Sets; 2-3
Tempo; 1-2 Repeating
Intensity; N/A
Rest; 0-60 sec
Frequency; 2-4 times/week
Duration; 4 weeks
Exercise; 0-3 Plyometric Strength

36
Q

Phase 4; SAQ

A

Reps; 3-5
Sets; 3-4
Tempo; Fast
Intensity; N/A
Rest; 0-60 sec
Frequency; 2-4 times/week
Duration; 4 weeks
Exercise; 6-8 drills allowing greater horizontal inertia but limited unpredictability

37
Q

Phase 4; Resistance

A

Reps; 1-5
Sets; 4-6
Tempo; X/X/X
Intensity; 85-100%
Rest; 3-5 min
Frequency; 2-4 times/week
Duration; 4 weeks
Exercise; 1-3 strength

38
Q

Phase 5; Power

A

The power training phase focuses on both high force and velocity to increase power. This is accomplished by combining a strength exercise with a power exercise for each body part.

39
Q

Phase 5; Flexibility

A

Reps; 10-15
Sets; 1-2
Tempo; Controlled
Intensity; N/A
Rest; N/A
Frequency; 3-7 times/week
Duration; 4 weeks
Exercise; SMR & Dynamic stretch 3-10 exercises

40
Q

Phase 5; Core

A

Reps; 8-12
Sets; 2-3
Tempo; X/X/X
Intensity; N/A
Rest; 0-60 sec
Frequency; 2-4 times/week
Duration; 4 weeks
Exercise; 0-2 Core Power

41
Q

Phase 5; Balance

A

Reps; 8-12
Sets; 2-3
Tempo; Controlled
Intensity; N/A
Rest; 0-60 sec
Frequency; 2-4 times/week
Duration; 4 weeks
Exercise; 0-2 Balance Power

42
Q

Phase 5; Plyometric

A

Reps; 8-12
Sets; 2-3
Tempo; X/X/X
Intensity; N/A
Rest; 0-60 sec
Frequency; 2-4 times/week
Duration; 4 weeks
Exercise; 0-2 Plyometric Power

43
Q

Phase 5; SAQ

A

Reps; 3-5
Sets; 3-5
Tempo; X/X/X
Intensity; N/A
Rest; 0-90 sec
Frequency; 2-4 times/week
Duration; 4 weeks
Exercise; 6-10 drills allowing maximal horizontal inertia and unpredictability

44
Q

Phase 5; Resistance

A

Reps; 1-5 (S) 8-10 (P)
Sets; 3-5
Tempo; X/X/X (S) X/X/X (P)
Intensity; 85-100% (Strength).. Up to 10% BW or 30-45% 1RM (Power)
Rest; 1-2 min between pairs & 3-5 minutes between circuits
Frequency; 2-4 times/week
Duration; 4 weeks
Exercise; 1 strength superset with 1 power

45
Q

resistance training frequency

A

beginning 2-3 per week

intermediate 3 for total body 4 for split per week

advanced 4-6 per week

46
Q

resistance training progression

A

focus on good form and stabilization

|

focus on strenght and hypertrophy

|

focus on power

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