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35 Cards in this Set
- Front
- Back
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Phase one tempo |
3/2/1 |
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Phase 1 rep range |
12-20 |
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Phase 1 set range |
1-3 |
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Phase 1 rest |
Little to no rest |
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Phase 1 movements core |
No movement around spine |
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Phase 1 movement balance |
No movement of stance leg |
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Phase 1 movement plyometric |
3-5 second pause on landing |
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Phase 1 movement SAQ |
Limited horizontal movement Get patternt correct |
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Phase 1 resistance training |
Typically 1 arm or leg exercises at 50-70% |
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Phase 1 |
4-6 weeks in a linear periodization Returned to for active recovery |
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Phase 2 flexibility |
Active and SMR |
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Phase 2 core |
Goes through full ROM |
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Phase 2 rest |
Up to 60sec |
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Phase 2 rep |
8-12 |
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Phase 2 sets |
2-3 |
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Phase 2 balance |
More movement in controlled instability |
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Phase 2 reactive |
Focus on contraction with repeated speed |
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Phase 2 SAQ |
More changes in direction but maintain predictability |
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Phase 2 resistance superset 1 |
70-80% stable 2/0/2 |
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Phase 2 superset 2 |
Unstable 70-80% 4/2/1 |
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Phase 3 reps |
6-12 |
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Phase 3 intensity |
75-85% |
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Phase 3 tempo |
2/0/2 |
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Phase 3 sets |
2-3 |
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Phase 4 intensity |
100% |
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Phase 4 rest |
3-5 minutes |
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Strength programming |
4 weeks Linear Not every client will do all phases |
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Phase 5 flexibility |
SMR and dynamic stretching |
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Phase 5 core |
More force and speed at full ROM explosive. 35-45% |
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Phase 5 balance |
All planes of motion Propioceptive hops |
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Phase 5 reactive |
Trains eccentric, isometric, and concentric power. Box jumps |
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Phase 5 SAQ |
Max speed No predictability |
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Phase 5 resistance |
Max force production As quickly as can be controlled |
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Phase 5 superset 1 |
1-5 rep at 85-100% intensity |
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Phase 5 superset2 |
8-10 rep at 35-45% intensity |
