DSMG Protocol Study Set Flashcards
(27 cards)
What is the 1x12 (or 15, or 20) protocol?
2 second concentric phase, followed by a 4 second eccentric phase. During pulling movements, there should always be a 1 second pause following the concentric phase.
Goal range of 8-12 repetitions.
What is the 6-6 protocol?
6 second concentric phase, followed by a 6 second eccentric phase.
Goal range of 4-6 repetitions. Exclusively used on MedX CTR.
What is the 10-10 protocol?
10 second concentric phase, followed by a 10 second eccentric phase.
Goal range of 3-5 repetitions.
What is the 10-10-10 protocol?
10 second concentric phase, 10 second isometric phase, 10 second eccentric phase.
Goal range of 2-3 repetitions.
What is the Negative Accentuated protocol?
2 second concentric phase, 10 second eccentric phase.
Goal range of 6-8 repetitions.
What is the Negative Emphasis protocol?
Bilateral concentric phase of 2 seconds, followed by an isolateral eccentric phase of 8 seconds. Alternate limbs.
Goal range of 12-16 repetitions.
What is the Fab 5 protocol?
5 second concentric phase, followed by a 5 second isometric phase, followed by a 5 second eccentric phase.
Goal range of 4-7 repetitions.
What is the Crazy 8 protocol?
2 second concentric phase, followed by an 8 second isometric phase, followed by a 4 second eccentric phase.
Goal range of 4-7 repetitions.
What is the Reverse Progression protocol?
6 repetitions at the 1x12 cadence, followed by a 10 second rest. After rest, 5 more repetitions at 1x12 cadence, then another 10 second rest. Then 4…rest…3…rest…2…rest…1.
Goal range of 17-21 repetitions.
What is the Reverse Progression Hold protocol?
6 repetitions at the 1x12 cadence, followed by a 10 second isometric hold in the contracted position. After the hold, 5 more repetitions and another 10 second hold. Then 4…hold…3…hold…2…hold…1…hold.
Goal range of 17-21 repetitions.
What is the 3 Strikes protocol?
Perform as many 2 second concentric 4 second eccentric repetitions as possible. Upon failure, rest for 30 seconds. Perform as many repetitions as possible, and then rest again for 30 seconds. Lift as many as possible one last time.
Goal range of 25 to 30 repetitions.
What is the 30-30-30 protocol?
Eccentric phase of 30 seconds, followed by a concentric phase of 30 seconds, and then one last eccentric phase of 30 seconds. After the completion of the second eccentric contraction, the client will attempt as many standard (2x4) repetitions as possible to momentary muscular failure. (1.5)
Goal range 1.5 repetitions.
What is the 30-10R-30 protocol?
30 second eccentric contraction, followed by 8-10 repetitions to momentary muscular failure, followed by another 30 second eccentric contraction. When 10 or more repetitions are achieved, along with both 30 second eccentric contractions, the weight is increased.
WEIGHT WILL NOT NBE IONCREASE UNTIL 10 REPS IS ACHIEVED
Recorded as :30-8-:30.
What is the 2-60 protocol?
2 second concentric phase, followed by a 60 second eccentric phase. The weight is then lowered, and repetitions are performed at a 2 second concentric phase and 4 second eccentric phase.
Goal range of 4-6 standard repetitions. To be recorded as 60/5.
What is the Max Contraction protocol?
Trainer lifts as much of the weight as possible and then the client brings the weight down to the mid-range position on his/her own; 45 second isometric contraction in the mid-range of the range of motion. Following the isometric contraction, the weight is reduced and 5 repetitions are performed at a 2 second concentric and 4 second eccentric phase.
Goal repetition range of 4-6 standard repetitions. To be recorded as :45/5.
What is the Even Steven protocol?
2 second concentric phase, 4 second eccentric phase. On all even numbered repetitions, the concentric phase will be followed by a 10 second isometric contraction.
Goal range of 6-8 repetitions.
What is the Duo Poly protocol?
Both limbs held in the contracted position; one limb is then held in the contracted position while the other limb is moving through a full range of motion. Reps are counted per limb.
Goal range is 12-16 (6-8 each limb).
What is the 4x4 protocol?
Can only be performed on Iso-lateral machines/Free-weights. Perform 4 reps with both limbs; 4 reps with the left limb; 4 reps with the right limb; and then 4 reps with both limbs.
Goal range of 12-16 repetitions (count the total number of reps).
What is the Heavy Breakdown protocol?
Goal is 4 reps but still performed to MMF. At failure, no forced reps are performed. Weight is broken down and 4 more reps are attempted.
Ideally client should preform a total of 12 reps
Only the first “set” is recorded.
What is the 60-60 protocol?
A 60-second concentric is followed by a 60 second eccentric. No additional reps are performed.
NOT ADDITIONAL REPS/NO AOT
What is the Negative Only protocol?
Lifter performs only the eccentric phase of the exercise. 10 second eccentric contraction by the lifter. Concentric phase is performed by the trainer(s).
Goal range of 6-8 repetitions.
What is the Eccentrically Isometric protocol?
2 second concentric, 10 second isometric, 10 second eccentric.
Used on pulls, single joint movements, ball squats. Goal range of 3-5 reps.
What is the 1 & 1/4 Repetitions protocol?
Client performs a full range two second concentric phase, the weight is lowered 1/4 of the range of motion and then returned to the top of the range of motion. The client then lowers the weight with a four second eccentric phase.
Goal range of 8-10 reps.
What is the Rest Pause protocol?
Goal rep range for positive failure can be any number and goal rep range for the total set can be any number; must denote both when writing protocol. Client will rest for 20 seconds.
Only record first set to positive failure.
