week 13 - advanced training session components

Question 1

learning objectives

Answer 1

• understand advanced training techniques and their purpose
  -understand when its appropriate to utilize advanced training techniques
• understand how to implement advanced training techniques into a program
• demonstrate and instruct advanced training techniques

Question 2

to begin advanced training sessions the client should have a good basis in

Answer 2

• core strength
• joint stability
• ROM
• balance

Question 3

core strength

Answer 3

mind body awareness, knowing how to engage the muscles of your core

Question 4

joint stability

Answer 4

should have a good basis of resistance and strength training in all joints of the body, in order for the client to feel stable in basic body weight motions

Question 5

range of motion

Answer 5

especially necessary when advancing to plyometrics and speed training

Question 6

specific modalities

Answer 6

advanced resistance training techniques, plyometric training, speed, agility, and quickenss training (SAQ)

Question 7

advanced RT techniques

Answer 7

heavy forced negatives, partial reps, force reps, olympic lifting* power lifting*
*a lot of people want to advance to these but it is best if taught by someone with specialized training

Question 8

heavy, forced negative

Answer 8

at max or above max, assistance in the concentric phase, and slow relaxed movement through the eccentric phase

Question 9

partial rep

Answer 9

move through a chosen specific part of the movement and focus on that specific part - targeting strengthening a certain part of the range of motion

Question 10

force reps

Answer 10

would need assistance, supermaxed load, assisted through the movement, the whole range of motion, getting towards or past your maximum

Question 11

plyometric training

Answer 11

jump and reactive based training
phases
- amortization phase = eccentric and isometric portion of a movement
- Con phase
ex: box jumps, jumping jacks, burpees, frog jumps, long jumps
- helps to build up power

Question 12

why plyometric training

Answer 12

• enhances excitability, sensitivity, and reactivity of neuromuscular system
• increases rate of force production
• increases motor unit recruitment
• improves firing frequency
• improves motor unit synchronization
• better functional strength of muscles, tendons, and ligaments

Question 13

key to plyometric training

Answer 13

can be modified and introduced to individuals whenever the fit is best
- especially beneficial when paired with strength training
- who and when to include it

Question 14

how to include plyometric training

Answer 14

plyo stabilization exercises, plyo strength exercises, plyo power exercises

Question 15

examples of plyo-stabilization

Answer 15

squat jump with stabilization, box jump-up with stabilization, box jump-down with stabilization, multiplanar jump with stabilization

Question 16

plyometric training design - phase 1 stabilization

Answer 16

0-2 exercises, 1-3 reps, 5-8 reps, controlled tempo with 0-90 second rest period

Question 17

plyometric training design - phase 2,3,4 strength

Answer 17

0-4 exercises, 2-3 sets, 8-10 reps, medium (repeating tempo) with 0-60 second rest interval

Question 18

plyometric training design - phase 5 power

Answer 18

0-2 exercises, 2-3 sets, 8-12 reps, as fast as possible tempo with a 0-60 second rest interval

Question 19

SAQ training

Answer 19

speed, agility and quickness training

Question 20

when to utilize SAQ training

Answer 20

• sport specific training
• youth
• seniors (with lower impact modifications)
• weight loss
• etc.

Question 21

why utilize SAQ training

Answer 21

improves coordination, improves movement proficiency, injury prevention, weight loss

Question 22

SAQ program design - phase 1 stabilization

Answer 22

4-6 drills with limited horizontal inertia and unpredictability such as cone shuffles and agility ladders
- sets: 1-2
- reps: 2-3 each
- rest: 0-60 s

Question 23

SAQ program design - phases 2,3,4 strength

Answer 23

6-8 drills allowing greater horizontal inertia but limited unpredictability such as the 5-10-5 T drill, box drill, stand up to figure 8, etc.
- sets: 3-4
- reps: 3-5 each
- rest: 0-60 seconds

Question 24

SAQ program design - phase 5 power

Answer 24

6-10 drills allowing maximal horizontal inertia and unpredictability such as modified box drill, partner mirror drill, and timed drills
- sets: 3-5
- reps: 3-5 each
rest: 0-90