GOOD TO KNOW

Question 1

number of days in each month

Answer 1

January: 31
February: 28
March 31
April 30
May 31
June 30
July 31
August 31
September 30
October 31
November 30
December 31

Question 2

order of creating calendar year

Answer 2

1) write down competition
2) 6 weeks transition
3) 6 weeks pre-competition
4) split the remaining time between general + specific prep

Question 3

what phases of the macrocycle can you use a split for

Answer 3

you need at least 4 days; 2 days minimum per session to see improvement
-specific prep
-pre-competition

Question 4

how long should the written program be

Answer 4

60-90 minutes total
-closer to 90 minutes in general prep

Question 5

how many training sessions in general prep

Answer 5

1-3

Question 6

how many training sessions in specific prep

Answer 6

3-5

Question 7

how many training sessions in pre-compeition

Answer 7

5-7

Question 8

how many training sessions in competition

Answer 8

1-2

Question 9

how many training sessions in transition

Answer 9

1-2

Question 10

general order of modalities

Answer 10

corrective
power
agility
speed
core
assistance-strength
flexibility

Question 11

complete order of submodalities

Answer 11

1a) inhibition (corrective)
1b) lengthen (corrective)
1c) activation (corrective)
1d) integration (corrective)
2) olympic (power)
3) ballistic (power)
4) quickness (SAQ)
5) agility (SAQ)
6) plyometrics, high intensity (power)
7) assisted sprint drills (speed)
8) resisted sprint drills (speed)
9) core structural (heavy resistance/muscular strength)
10) plyometrics, low intensity (power)
11) multidirectional speed (speed)
12) core power (core)
13) core strength (core)
14) form drills (speed)
15) assistance (muscular strength)
16) core stability (core)
17) PNF (flexibility)
18) static stretch (flexibility)

Question 12

corrective

corrective- when do we see each submodality

Answer 12

we ALWAYS see every corrective submodality

Question 13

corrective

inhibit- which muscle

Answer 13

tight, overactive

Question 14

corrective

lengthen- which muscle

Answer 14

tight, overactive

Question 15

corrective

activation- which muscle

Answer 15

weak

Question 16

corrective

integration- which muscle

Answer 16

none

Question 17

core

core- how many exercises required to be programmed

Answer 17

2

Question 18

core

when do we see each submodality

Answer 18

core stabilization- general prep
core strength- specific prep
core power- pre-competition

Question 19

core

which energy system for each submodality

Answer 19

core stabilization- glycolysis
core strength- creatine phosphate
core power- creatine phosphate

Question 20

core

submodalities of core

Answer 20

core stabilization
core strength
core power

Question 21

example of exercise for core stabilization

Answer 21

bird dog
plank
bridge
side plank

Question 22

core

example exercises for core strength

Answer 22

anti-movements
pallof press
Renegade rows

Question 23

core

example exercises for core power

Answer 23

backwards overhead med ball toss

Question 24

flexibility

flexibility- how many exercises required to be programmed

Answer 24

at least 2

Question 25

# flexibility submodalities of flexibility

Answer 25

static dynamic (don't use) ballistic (don't use) PNF (hold-relax)

Question 26

# flexibility when do we see each submodality

Answer 26

-static + PNF at end of session -PNF before static

Question 27

# resistance submodalities of resistance training

Answer 27

muscular endurance hypertrophy muscular strength muscular power

Question 28

# resistance when do we see each submodality

Answer 28

muscular endurance- general prep hypertrophy- general prep muscular strength- specific prep muscular power- pre-competition

Question 29

# resistance order of exercise selection

Answer 29

power core assistance

Question 30

# resistance how is RM expressed

Answer 30

add ~2RM more than reps chosen for core exericses: % RM for assistance exercises: # RM

Question 31

# power power submodalities

Answer 31

olympic ballistic heavy resistance plyometrics

Question 32

# power when do we see each submodality

Answer 32

we see all

Question 33

# power example exercises for olympic

Answer 33

power clean snatch power jerk push press

Question 34

# power example exercises for ballistic

Answer 34

med ball slams/throws bench press throws jump squats

Question 35

# power example exercises for heavy resistance

Answer 35

bench squat deadlift

Question 36

# power example exercises for plyometrics

Answer 36

med ball wall throws depth jumps box jumps

Question 37

# speed submodalities of speed

Answer 37

form drills assisted sprint drills resisted sprint drills

Question 38

# speed how many exercises should be provided for each

Answer 38

2

Question 39

# speed when do we see each submodality

Answer 39

form drills- general prep, but can be any time assisted sprint drills- specific prep resisted sprint drills- pre-competiton

Question 40

examples of form drills

Answer 40

seated arm swings leg cycles A-march

Question 41

# speed examples of assisted sprint drills

Answer 41

bungee cord downhill

Question 42

# speed examples of resisted sprint drills

Answer 42

parachute uphill

Question 43

# speed what makes resisted sprint drill significant

Answer 43

THIS IS THE DRIVE PHASE -must specify distance, ex: soccer would be 30 yds

Question 44

# SAQ submodalities of SAQ

Answer 44

planned drills reactive drills

Question 45

# SAQ how many exercises needed for each submodality

Answer 45

2

Question 46

# SAQ when do we see each submodality

Answer 46

planned drills- general prep, but can use anywhere reactive drills- specific prep or pre-competition

Question 47

# SAQ examples of planned drills

Answer 47

-505 (180-degree change); GOOD FOR A LOT -t-test (forward/backward/lateral); GOOD FOR A LOT pro-agility (for pro, NFL)

Question 48

# SAQ examples of reactive drills

Answer 48

-shift sprints (~30 seconds) -shadow drills (~30 seconds)