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40 Cards in this Set
- Front
- Back
- 3rd side (hint)
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Program Design Should have
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Specificity
Overload Progression |
SOP
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with a vertical leap as my goal, what would be very specific?
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clean, squats would be more general and leg progress is even even more specific
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what do you need with program deisgn
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more specific, more balanced, and more explosiveness
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what are the 7 components of program design
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1.) Needs Analysis
2.) Exercise Selection 3.) Training Frequency 4.) Exercise Order 5.) Loads and Reps 6.) Volume 7.) Rest Periods |
NETEL VR
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With Exercise Selection, what do you need to do
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pick specific exercises for their goals; core or assisted exercises
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what are core exercises?
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sports specific
multijoint IRM testing |
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what are assisted exercises
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less important to sport
isolation exercises single joint rehab/prehab corrective |
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what does training frequency depend on
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goals and their schedule
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what exercises do you want to do first?
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structural/ core- multijoint
in general, large muscle groups -exercises requireing power/skill/agility-technique - should be done while metabolically fresh |
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Which one is most difficult to choose?
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Loads/Reps
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Endurance
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load is low, reps are high, but intensity can also be high
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Hypertrophy
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medium load and reps, but can still be intense
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strength/power
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increase load, decrease reps
high load, low reps |
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200 lbs =
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IRM bench press
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100 % of IRM =
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1 rep of 200 lbs
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95 % of IRM =
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2 reps of 190 lbs.
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what does volume depend on?
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load
the higher the load, the lower the volume (inverse relationship) |
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volume * load =
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total weight lifted in session
total work |
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What does rest period depend on?
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load, frequency, volume, phase of training, athletic status
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LFVPA
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how much should you rest for strengh/power
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3-5 minutes
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resting period for endurance?
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30 seconds to a minute
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What are the cycles of Periodization
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Marcocycle
Mesocycle Microcyle |
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Macrocycle
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1-4 years
training for olympics |
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mesocyles
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training for weeks/months
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microcycle
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training for weeks/days
prevents overtraining |
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Undulating
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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 |
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What makes up a macrocycle
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Prep
Transition Competition Transition |
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In macrocycle, what are you trying to do during the prep phase
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endurance, hypertophy
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In macrocycle,what are you trying to do in the Transition phase
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stregth and power
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what type of exercises would you do in competition in macrocycle
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more sport specific exercises like plyometrics
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While in transition, what are you trying to do?
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Active rest
post-season recreation |
think of NETS training camp
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Bent Over Row: Muscles used
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Latissiumus Dorsi
Teres Major Middle Trapezius Rhomboids |
LTMR
Let Tina Masturbate Repeatedly |
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Bicep Curl: Muscles used
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Brachialis
Biceps Brachii Brachioradialis |
3 B's
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Flat Bench Press: Muscles used
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Pectoralis Major
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Flat Dumbell Fly: Muscles used
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Pectoralis Major
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Back Squat: Muscles used
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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 |
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Front Squat: Muscles used
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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 |
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Dead Lift: Muscles used
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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 |
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Stiff Legged Dead Lift: Muscles used
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Gluteus Maximus
Semimbranosus Semitendinosus Biceps Femoris Erector Spinae |
G S S B E
Gary Should Sit by Evening |
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Seated Shoulder Press: Muscles Used
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Anterior and Medial Deltoids
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think what muscles are being used when it's by the shoulders...this is very easy!
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