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Question 1

Optimal Performance Training Model: Three Levels & 5-phases

Answer 1

1- Stabilization aka Unstable – 4-2-1-1 (eccentric) – Isometric – Concentric – Isometric, 0-90 seconds rest, 50-70%.

Question 2

Super Sets

Answer 2

Stable into unstable: i.e. bench press into push up, pull-up TRX row, squat into a step up.

Question 3

Muscular Development

Answer 3

6-12 reps hypertrophy, 2-0-2-0, 0-60 seconds rest, 75-85%.

Question 4

Maximal Strength

Answer 4

1-5 reps, 85-100%, x-x-x-x, 2-5 minutes rest.

Question 5

SUPER Sets

Answer 5

Heavy into explosive = POWER: Bench Press into Plyo push-up, Jumps into squats, Ball slams into heavy rows.

1-5 reps HEAVY / Light power = 30-45% of 1rm or 10% BW.