Phase 2: Strength endurance

Question 1

Flexibility

Answer 1

Reps: 5-10
Sets: 1-2
Tempo: 1-2 sec hold 
Frequency: 3-7 times/wk
Duration: 4 wk
Exc. selection: SMR and active

Question 2

Core

Answer 2

Reps: 8-12
Sets: 2-3
Tempo: medium
Rest: 0-60 sec
Frequency: 2-4 times/wk
Exc. selection: 1-3 core-strength

Question 3

Balance

Answer 3

Reps: 8-12
Sets: 2-3
Tempo: medium
Rest: 0-60 sec
Frequency: 2-4 times/wk
Exc. selection: 1-3 balance-strength

Question 4

Plyometric

Answer 4

Reps: 8-10
Sets: 2-3
Tempo: Repeating
Rest: 0-60 sec
Frequency: 2-4 times/wk
Exc. selection: 1-3 plyometric-strength

Question 5

SAQ

Answer 5

Reps: 3-5
Sets: 3-4
Tempo: Fast
Rest: 0-60 sec 
Frequency: 2-4 times/wk
Exc. selection: 6-8 drills allowing greater horizontal inertia but limited unpredictability

Question 6

Resistance

Answer 6

Reps: 8-12
Sets: 2-4
Tempo: (Str) 2/0/2, (Stab) 4/2/1
Intensity: 70-80%
Rest: 0-60 sec
Frequency: 2-4 times/wk
Exc. selection: 1 strength superset w/ 1 stabilization

Question 7

Core-strength exercises

Answer 7

Ball crunch, Back extension, Reverse crunch, Cable rotation

Question 8

Balance-strength exercises

Answer 8

Single-leg squat, Single-leg squat touchdown, Single-leg romanian deadlift, Multiplanar step-up to balance, Multiplanar lunge to balance

Question 9

Plyometric-strength exercises

Answer 9

Squat jump, Tuck jump, Butt kick, Power step-up

Question 10

SAQ-strength exercises

Answer 10

5-10-5, T-drill, Box drill, Stand up to Figure 8, etc

Question 11

Resistance-strength exercises

Answer 11

Lunge to two-arm DB press, Squat,curl,to two-arm press, Barbell clean, Flat DB chest press, BB bench press, Seated cable row, seated lat pulldown, etc