CHAPTER 13

Question 1

Optimal performance training model

Answer 1

Three level and 5 phases

Question 2

Phase 1

Answer 2

Stabilization, a.k.a. unstable- 4-2-1-1 (eccentric) - isometric - concentric - isometric, 0-90 sec rest, 50-70%

Question 3

Phase 2

Answer 3

Supersets = stable into unstable: ie bench press into push up, pull up TRX row, squat into a step up

Question 4

Phase 3

Answer 4

Muscular development - 6-12 reps hypertrophy, 2-0-2-0, 0-60 secs rest, 75-85% intensity

Question 5

Phase 4

Answer 5

Maximal strength - 1-5 reps, 85-100% intensity, x-x-x-x, 2-5 mins rest

Question 6

Phase 5

Answer 6

SUPER sets = 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