Acute Variables - Speed Flashcards
Speed, agility and quickness
Phase 1
- Reps: 2-3
- Sets : 1-2
- Tempo: Moderate
- Intensity: N/A
- Rest interval: 0-90s
- Frequency: 2-4 times/wk
- Duration: 4-6 wk
- Exercise Selection: SMR & Static
Speed,Agility and Quickness
Phase 2, 3, 4
- Reps: 3-5
- Set: 3-4
- Tempo: Fast
- Intensity: N/A
- Rest Interval: 0-60s
- Frequency: 2-4 times/wk
- Duration: 4 wk
Speed, Agility & Quickness
Phase 5
- Reps: 3-5
- Sets: 3-5
- Tempo: X/X/X
- Intensity: N/A
- Rest Interval: 0-90s
- Frequency: 2-4Times/wk
- Duration: 4 wk
The recommended rest intervals for resistance training in the hypertrophy phase of the Opt Model?
0- 60 Secs
The recommended Reps and sets for resistance training in phase 1 stabilization endurance training of the opt model?
12-20 Reps, 1-3 sets
The recommended Rest Interval for resistance training in phase 1 stabilization endurance training of the opt model?
0-90 secs
The recommended number of sets for resistance training in phase 3 hypertrophy training of the opt model?
3-5
List the acute variables for resistance training in phase 2 Strengh endurance training of the opt model?
- Perform 8-12 reps
- Sets 2-4
- Tempo for Strength exercises: 2/0/2
- Tempo for stabilization exercises: 4/2/1
- 70% to 80%intensity,
- Rest intervals: 0-60 secs
What is the recommended number of reps and sets for resistance training in phase 4 maximal strength tracing of the opt model?
1-5 reps , 4-6 sets
What is the recommended exercise selection for the resistance training for a client in the maximal strength phase of the opt model?
1-3 strength exercise per body part
Plyometric
Phase 1
- Reps: 5-8
- Sets: 1-3
- Tempo: 3-5s holding landing
- Rest Interval: 0-90s
Exercise selection: 0-2 ply stabilization
Plyometric
Phase 2,4
- Reps: 8-10
- Sets: 2-3
- Frenquency: Repeating
- Rest Interval: 0-60s
- Exercise Selection: 1 -3 plyometric strength
Plyometric
Phase 5
- Reps: 8-12
- Sets: 2-3
- Tempo: X/X/X
- Rest Interval: 0-60s
- Exercise Selection: 0-2 Plyometric power
