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17 Cards in this Set
- Front
- Back
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Periodization |
Systematic approach to program design that uses general adaptation syndrome and principle of specificity to vary the amount and type of stress placed on the body to produce adaptation and precent injury |
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Primary Objectives of Periodization |
Dividing the training program into distinct phases of training
Training different forma of strength in each phases to control volume and injury |
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Macrocycle |
One year periodization cycle |
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Mesocycle |
One month periodization cycle |
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Microcycle |
Weekly periodization plan |
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OPT Model |
Stabilization Strength Power |
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Stabilization: adaptation, phases, method of progression |
Endurance and stability, 1, proprioception (controlled unstable) |
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Strength: adaptation, phases, progression |
Strength and hypertrophy, 2-4, volume/load |
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Power; adaptation, phases, progression |
Power, 5, speed/load |
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Strength phases |
2: strength endurance training 3: hypertrophy training 4: maximal strength |
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Strength endurance training |
Superset techniques with high volume |
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Hypertrophy training |
High levels of volume with minimal rest periods |
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Max strength training |
Increasing the load placed on tissues of body |
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Power training |
Focus on high force and velocity to increase power |
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OPT Model for fat loss |
Usually through stages 1-2, sometimes 3 but not usually |
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OPT model for lean body mass |
Stages 1-4, sometimes 1 |
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OPT model sports performance |
Stages 1,2 and 5 |
