Domain 3 - Program Design
Bracing
Contracting abdominals, lower back, and glutes together to stabilize the trunk (global movement system)
Resistance Exercises: Phase 5: Power
Explosive tempo, light weight, moderate reps with full range of motion
Active Flexibility
Self-myofascial release and active-isolated stretching Improves extensibility of soft tissue and increases neuromuscular efficiency; reciprocal inhibition; use for Phases 2, 3, and 4 training.
Corrective flexibility
Self-myofascial release and static stretching Increases joint range of motion, improves muscle imbalances, and corrects altered joint motion; autogenic inhibition; use for Phase 1 training.
Neuromuscular Specificity
The speed of contraction and exercise selection
Volume
Amount of physical training performed within a specific period of time; varies based on OPT phase and individual status and abilities
Integrated flexibility continuum
Corrective flexibility, active flexibility, functional flexibility
Static stretching
Passively taking a muscle to the point of tension and holding the stretch for a minimum of 30 seconds; autogenic inhibition.
Principle of Variation
- Vary amount and type of stress placed on the body to produce adaptation and prevent injury. - Vary focus of a training program at regularly planned periods of time to produce optimal adaptation
Flexibility reps: Flexibility sets: Flexibility tempo: Flexibility %intensity: Flexibility rest interval: Flexibility frequency: Flexibility duration: Flexibility exercise selection:
1 1-3 30 sec hold N/A N/A 3-7 times/wk 4-6 wk Self myofascial release and static
Resistance Exercises: Phase 1: Stabilization
1. Ball squat, curl to press 2. Multi-planar step-up balance, curl to overhead press 3. Push-up 4. Standing cable row 5. Ball dumbbell row 6. Single leg dumbbell scaption 7. Seated stability ball military press 8. Single-leg dumbbell curl 9. Single-leg barbell curl 10. Supine ball dumbbell triceps extension 11. Prone ball dumbbell triceps extension 12. Ball squat 13. Multi-planar step-up to balance
Resistance Exercises: Phase 2,3, & 4 : Strength
1. Lunge to two-arm dumbbell press 2. Squat to two-arm press 3. Flat dumbbell chest press 4. Barbell bench press 5. Seated cable row
Resistance Exercises: Phase 5: Power
1. Two-arm medicine ball chest pass 2. Rotation chest pass 3. Ball medicine ball pullover throw 4. Wood chop Throw 5. Two-arm push press 6. Barbell clean 7. Medicine ball scoop toss (shoulders) 8. Medicine ball side oblique 9. Squat jump 10. Tuck jump
Resistance reps: Resistance sets: Resistance tempo: Resistance % intensity: Resistance rest interval: Resistance frequency: Resistance duration: Resistance exercise selection:
12-20 1-3 4/2/1 50-70% 0-90 sec 2-4 times/wk 4-6 wk 1-2 stabilization progression
Core reps: Core sets: Core tempo: Core % intensity: Core rest interval: Core frequency: Core duration: Core exercise selection:
12-20 1-4 Slow 4/2/1 N/A 0-90 sec 2-4 times/wk 4-6 wk 1-4 core-stabilization
Balance reps: Balance Sets: Balance tempo: Balance % intensity: Balance rest interval: Balance frequency: Balance duration: Balance exercise selection:
12-20, 6-10, (SL) 1-3 Slow 4/2/1 N/A 0-90 sec 2-4 times/wk 4-6 wk 1-4 balance stabilization
Speed, agility, quickness reps: Speed, agility, quickness sets: Speed, agility, quickness tempo: Speed, agility, quickness % intensity: Speed, agility, quickness rest interval: Speed, agility, quickness frequency: Speed, agility, quickness duration: Speed, agility, quickness exercise selection:
2-3 1-2 Moderate N/A 0-90 secs 2-4 times/wk 4-6 wk 4-6 drills with limited horizontal inertia and unpredictability
Resistance Exercises: Strength (Phase 2, 3, & 4 )
2/0/2 tempo, moderate to heavy weight, low to moderate reps with full range of motion
A client in this category will generally stay in this phase of training for a...
4- week duration
Resistance Exercises: Stabilization (Phase 1)
4/2/1 tempo, lower weight, and higher reps is a unstable, but controlled, environment
Phase 2: strength endurance training Flexibility reps: Flexibility sets: Flexibility tempo: Flexibility %intensity: Flexibility rest interval: Flexibility frequency: Flexibility duration: Flexibility exercise selection:
5-10 1-2 1-2 sec hold N/A N/A 3-7 times/wk 4 wk Single myofascial release and active
Plyometric reps: Plyometric sets: Plyometric tempo: Plyometric % intensity: Plyometric rest interval: Plyometric frequency: Plyometric duration: Plyometric exercise selection:
5-8 1-3 3-5 sec hold on landing N/A 0-90 sec 2-4 times/wk 4-6 wk 0-2 plyometric stabilization
Define strength endurance:
A hybrid form of training that promotes increased stabilization endurance, hypertrophy, and strength.
Agility
Ability to accelerate, decelerate, stabilize, and change direction quickly while maintaining proper posture.
Speed
Ability to move the body in one intended direction as fast as possible; stride rate x stride length.
Quickness
Ability to react and change body position with maximum rate of force production
Training Plan
Annual, monthly, and weekly programming; start with high-volume, low-intensity training (Phase 1) and progress to low-volume, high- intensity training (Phases 4 or 5); progress OPT Phase every 4 - 6 weeks in a linear fashion. Annual Plan -----> Macrocycle Monthly Plan ----> Mesocycle Weekly Plan ------> Microcycle
Stabilization Endurance is crucial for all...
Beginners
Resistance Development
Body increases functional capacity to adapt to a stressor; once adapted, the increased stress is needed to produce a new response
Undulating Periodization
Changing the OPT Phase or acute variables daily or weekly to train multiple adaptations while still allowing for proper recovery (e.g., High-intensity Power workout Monday, low- intensity Stabilization workout Wednesday while still recovering, moderate-intensity Strength workout Friday).
Balance Exercises: Phase 5 : Power
Develops proper deceleration; transitions dynamic state to a controlled stationary position; reactive joint stabilization. Multi-planar hop with stabilization Box hop-up with stabilization Box hop-down with stabilization
Periodization
Dividing a training program into distinct periods, training different adaptations in each
Balance Exercises: Phase 2,3, & 4 : Strength
Dynamic eccentric and concentric movement of the balance leg with full range of motion; improves neuromuscular efficiency of entire HMS. Single-leg squat Single-leg squat touchdown Single-leg Romanian deadlift MP Step-up to balance MP Lunge to balance
CORE EXERCISES (Phase 2,3, & 4) : Strength
Dynamic eccentric and concentric movements with full range of motion; improves dynamic stabilization, concentric and eccentric strength, and neuromuscular efficiency. Ball Crunch Back extensions Reverse crunch Cable rotations
Progressive Balance Training
Easy to hard simple to complex stable to unstable slow to fast two arms/legs to single-arm/leg eyes open to eyes closed known to unknown (cognitive)
Intensity
Exercise level of effort compared to maximal effort; written as percentage of 1RM.
Plyometric Strength (phase 2, 3, 4) training
Exercises involve more dynamic eccentric and concentric movement thorough a full range of motion. The specificity, speed, and neural demand may also be progressed at this level.
Plyometric Training(Reactive Training)
Exercises that generate quick, powerful movements preceding with a concentric muscle contraction followed by eccentric muscle action.
The stabilization training goals will incorporate..
Exercises that progressively challenge the body's stability requirements (or proprioception), as opposed to how much weight is being used.
Importance of properly training for stabilization
Few people have properly developed local stabilization muscles An efficient core is necessary for maintaining proper muscle balance throughout the kinetic chain. If the movement system of the core is strong, but the stabilization system is weak, forces are not transferred or used properly.
Proprioceptively Challenging Balance Training
Floor (most stable) Balance Beam Half foam roll foam pad balance disc wobble board bosu ball (least stable)
Stage 3 of training
For advanced exercisers with moderately high cardio fitness levels; increases capacity of energy systems needed at the Power Level. Uses HR zones 1,2, and 3. Once per week is adequate, with Stage II and Stage I days needed to avoid over-training.
Stage 2 of training
For individuals with low-to moderate cardio fitness who are ready to train at higher intensities. Uses HR zone 2 intervals, with zone 1 for recovery 1 minute in zone 2,3 minutes in zone 1 (1:3 work/rest ratio) Progress using 1:2 and eventually 1:1 work-to-rest ratios
CORE EXERCISES (Phase 5): Power
Full range of motion at functionally applicable speeds; improves rate of force production. Rotation chest pass Ball medicine ball (MB) Pullover throw Front MB oblique throw Wood chop throw
Self-myofascial release
Gentle pressure breaks up knots within muscle and helps release unwanted tension; autogenic inhibition
Plyometric power (phase 5) training exercises
Ice skaters Single-leg power step-up Proprioceptive plyometrics
What are the exercises in the Plyometric strength (phase 2, 3, 4) training supposed to do?
Improve dynamic joint stabalization, eccentric strength, rate of force production, and neuromuscular efficiency of the entire human movement system. These exercises are performed in a repetitive fashion (spending a relatively short amount of itme on the ground before repeating the drill).
Similar to Phase 1, acute variables can be progressed by...
Increasing proprioceptive demand, volume, (sets, reps), and intensity (load, exercise selection, planes of motion), and by decreasing rest periods.
Alarm reaction
Initial reaction to a stressor, activates protective processes in the body
Plyometric Power (phase 5) training
Involve the entire muscle action spectrum and contraction-velocity spectrum used during integrated, functional movements. Designed to improve the rate of force production, eccentric strength, reactive strength, reactive joint stabilization, dynamic neuromuscular efficiency, and optimal force production; explosive
CORE EXERCISES (Phase 1): Stabilization
Light motion through the spine and pelvis; improves neuromuscular efficiency and intervertebral stability. Marching Floor Bridge Floor prone cobra Prone iso-abs
Balance Exercises: Phase 1: Stabilization
Little Joint motion; improves reflexive (automatic) contractions to increase joint stability. Single-leg balance Single-leg balance reach Single-leg hip internal and external Single-leg lift and chop
Plyometric stabalization (phase 1) training involves
Little joint motion, they are designed to establish optimal landing mechanics, postural alignment, and reactive neuromuscular efficiency. When an individual lands during these exercises, he or she should hold the landing position (Pause or stabilize) for 3 to 5 seconds.
It is also necessary to cycle back through this level after periods of strength and power training to...
Maintain a high degree of core and joint stability
Stage Training
Progressive cardio training that ensures continual adaptation and minimizes the risk of overtraining and injury
Plyometric (Reactive) Training
Quick, powerful movement involving an explosive concentric muscle contraction preceded by an eccentric muscle action
Drawing-in-maneuver
Recruit core stabilizers by drawing the navel toward the spine (local stabilization system)
Functional flexibility
Self myofascial release and dynamic stretching Maintains integrated, multiplanar soft tissue extensibility and optimal neuromuscular control; full ROM; use for Phase 5 training
SAQ Training Methods
Speed Agility Quickness
Plyometric Strength (phase 2, 3, 4) training exercises
Squat jump Tuck jump Butt Kick Power Step-up
Plyometric Stabalization (phase 1) training Exercises
Squat jump with stabalization Box Jump up with stabalization Box Jump up with stabalization Multiplanar jump with stabalization
Exhaustion
Stressor is too much or lasting too long for systems to handle; causes breakdown or injury.
This form of training entails the use of...
Super- set techniques in which a more stable exercise (such as a bench press) is immediately followed with a stabilization exercise with similar biomechanical motions (such as a stability ball push-up).
Principle of Specificity or Specific Adaptation to Imposed Demands (SAID Principle)
The body will specifically adapt to the type of demand on it.
Metabolic Specificity
The energy demand placed on the body
Mechanical Specificity
The weight and movements placed on the body
The stabilization training goals are accomplished....
Through low-intensity, high-repetition training programs, emphasizing core and joint stabilization (as opposed to increasing the strength of the arms and legs).
The principle of progressive overload
Training stimulus must exceed current capabilities to elicit optimal physical, physiological, and performance adaptations.
Amortization (transition) phase
Transition between eccentric (loading) and concentric (unloading) muscle actions during plyometric movements; the faster the switch, the more powerful the concentric action.
Stage 1 of training
Used to improve cardio for apparently healthy sedentary individuals. Uses HR zone 1 Start slowly, work up to 30-60 minutes of exercise
Active-isolated stretching
Uses agonists and synergists to dynamically move joints into a range of motion; reciprocal inhibition.
Dynamic stretching
Uses the force production and momentum to move joints through full ranges of motion; reciprocal inhibition.
General adaption syndrome
how the body responds and adapt to stress;
Body Position Balance Training
two-leg/stable single-leg/stable two-legs/unstable single-leg/unstable
Benefits of balance training
• Reduces rate of ankle sprains and other lower extremity injuries. • Improves lower extremity biomechanics when used in addition to plyometric or strength exercises. • Balance training performed for at least 10 minutes a day, 3 times per week, for 4 weeks appears to improve both static and dynamic balance ability. • Training in a multisensory environment will increase demand on the nervous system to activate the right muscles, at the right time, in the right plane of motion.