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Flashcards in Training Programs & Design Deck (16):
1

In Balance Stabilization training, how many exercises and sets are recommended?

# of exercises 1-4
Sets 1-3

2

In balance stabilization training, how many reps are recommended?

12-20
6-10 Single Leg (SL)

3

In balance stabilization training what tempo and amount of rest is recommended?

Tempo: slow
Rest: 0-90secs

4

In balance strength training and what number of exercises, sets, and reps are recommended?

Exercises 0-4
Sets 2-3
Reps 8-12

5

What tempo and rest is recommended for balance strength training?

Medium
0-60secs

6

In balance power training, what number of exercises, sets, and reps are recommended?

0-2 exercises
2-3 sets
8-12 reps

7

In balance power training, what tempo and rest is recommended?

Controlled, hold landing for 3-5 sec
0-60sec rest

8

In plyometric stabilization training, how many exercises, sets, and reps are recommended?

Exercises: 0-2
Sets: 1-3
Reps: 5-8

9

In plyometric stabilization training, what tempo and rest is recommended?

Controlled (hold stabilization position for 3-5 secs)
Rest: 0-90secs

10

In plyometric strength training, how many exercises, sets, and reps are recommended?

0-4 exercises
2-3 sets
8-10 reps

11

In plyometric strength training, what tempo and rest is recommended?

Medium (repeating) tempo
0-60secs rest

12

In plyometric power training, how many exercises, sets, and reps are recommended?

0-2 exercises
2-3 sets
8-10 reps

13

In plyometric power training what tempo and rest is recommended?

As fast as possible tempo
0-60secs rest

14

In SAQ Stabilization training, how many exercises, sets, reps, and how much rest is recommended?

Exercises: 4-6 drills w/ limited horizontal inertia and unpredictability (for ex: cone shuffles, agility ladder drills)
Set: 1-2
Reps: 2-3 each
Rest: 0-60 sec

15

In SAQ Strength training, how many exercises, sets, reps, and how much rest is recommended?

Exercises: 6-8 drills w/ greater horizontal intertidal but limited unpredictability (for ex: 5-10-5, t-drill, box drill, stand up to figure 8, etc)
Sets: 3-4
Reps: 3-5 each
Rest: 0-60sec

16

In SAQ Power training, how many exercises, sets, reps, and how much rest is recommended?

Exercises: 6-10 drills w/ max horizontal inertia and unpredictability (for ex: modified box drill, partner mirror drill, and timed drills)
Sets: 3-5
Reps: 3-5 each
Rest: 0-90sec