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40 Cards in this Set

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Program Design Should have
Specificity
Overload
Progression
SOP
with a vertical leap as my goal, what would be very specific?
clean, squats would be more general and leg progress is even even more specific
what do you need with program deisgn
more specific, more balanced, and more explosiveness
what are the 7 components of program design
1.) Needs Analysis
2.) Exercise Selection
3.) Training Frequency
4.) Exercise Order
5.) Loads and Reps
6.) Volume
7.) Rest Periods
NETEL VR
With Exercise Selection, what do you need to do
pick specific exercises for their goals; core or assisted exercises
what are core exercises?
sports specific
multijoint
IRM testing
what are assisted exercises
less important to sport
isolation exercises
single joint
rehab/prehab corrective
what does training frequency depend on
goals and their schedule
what exercises do you want to do first?
structural/ core- multijoint
in general, large muscle groups
-exercises requireing power/skill/agility-technique
- should be done while metabolically fresh
Which one is most difficult to choose?
Loads/Reps
Endurance
load is low, reps are high, but intensity can also be high
Hypertrophy
medium load and reps, but can still be intense
strength/power
increase load, decrease reps
high load, low reps
200 lbs =
IRM bench press
100 % of IRM =
1 rep of 200 lbs
95 % of IRM =
2 reps of 190 lbs.
what does volume depend on?
load
the higher the load, the lower the volume
(inverse relationship)
volume * load =
total weight lifted in session
total work
What does rest period depend on?
load, frequency, volume, phase of training, athletic status
LFVPA
how much should you rest for strengh/power
3-5 minutes
resting period for endurance?
30 seconds to a minute
What are the cycles of Periodization
Marcocycle
Mesocycle
Microcyle
Macrocycle
1-4 years
training for olympics
mesocyles
training for weeks/months
microcycle
training for weeks/days
prevents overtraining
Undulating
non-linear
microcycle
4 sets 6 RM
3 sets 10 RM
5 sets 3 RM

the higher the sets, the lower the RM

volume and load change, but intensity constantly increases
What makes up a macrocycle
Prep
Transition
Competition
Transition
In macrocycle, what are you trying to do during the prep phase
endurance, hypertophy
In macrocycle,what are you trying to do in the Transition phase
stregth and power
what type of exercises would you do in competition in macrocycle
more sport specific exercises like plyometrics
While in transition, what are you trying to do?
Active rest
post-season
recreation
think of NETS training camp
Bent Over Row: Muscles used
Latissiumus Dorsi
Teres Major
Middle Trapezius
Rhomboids
LTMR
Let Tina Masturbate Repeatedly
Bicep Curl: Muscles used
Brachialis
Biceps Brachii
Brachioradialis
3 B's
Flat Bench Press: Muscles used
Pectoralis Major
Flat Dumbell Fly: Muscles used
Pectoralis Major
Back Squat: Muscles used
Gluteus Maximus
Semimebranous
Semitendinosus
Biceps Femoris
Vastus Lateralis
Vastus Intermedius
Vastus Medialis
Rectus Femoris
G S S B 3V'S R
Gary Sould Sit b/c Vivian Rested
Front Squat: Muscles used
Gluteus Maximus
Semimembranosus
Semitendinosus
Biceps Femoris
Vastus Lateralis
Vastus Intermedius
Vastus Medialis
Rectus Femoris
G S S B 3V'S R
Gary Sould Sit b/c Vivian Rested
Dead Lift: Muscles used
Gluteus Maximus
Semimembranosus
Semitendinosus
Biceps Femoris
Vastus Lateralis
Vastus Intermedius
Vastus Medialis
Rectus Femoris
G S S B 3V'S R
Gary Sould Sit b/c Vivian Rested
Stiff Legged Dead Lift: Muscles used
Gluteus Maximus
Semimbranosus
Semitendinosus
Biceps Femoris
Erector Spinae
G S S B E
Gary Should Sit by Evening
Seated Shoulder Press: Muscles Used
Anterior and Medial Deltoids
think what muscles are being used when it's by the shoulders...this is very easy!