focus on higher volume of work at moderate-to-high intensity with minimal rest
,muscular development: sets, reps, tempo
sets: resistance 3-6 sets, core and balance 2-4 sets for core and balance
reps: resistance 6-12, core and balance 8-12
12-20 is allowed if more muscular endurance is desired
tempo: 2-0-2 for required movement
muscular development: warmup, rest
active stretching
1-2 second hold, 5-10 reps
muscular development: rest
0-3 min rest for resistance training
0-60' rest for core, plyo, balance, saq
muscular endurance: for resistance training, how long does it take for ATP to recover almost 100%?
up to 3 minutes
maximal strength phase
phase 4 of 5 (strength level)
optional phase of OPT model
for experienced lifters/athletes who make their way up the model
, maximal strength: sets, reps, tempo
sets: 4-6 sets for resistance training, 2-4 for core and balance
reps: 1-5 for resistance, 8-12 for core and balance
tempo: explosive or as fast as possible with good form
maximal strength: rest
2-4 minute rest for resistance
0-60' for core and balance
greater than 6 sets is ok for advanced athletes
power training phase
phase 5 of 5 (power level)
high force and velocity exercises to increase power
supersets with contrasting loads
power training: sets, reps, tempo
sets: 3-5 for resistance training
reps: 1-5 for resistance (85%-100% 1RM) and 8-10 for power (30%-45% 1RM)
tempo: explosive or as fast as possible with good form
power training: rest
The benefits of buying summaries with Stuvia:
Guaranteed quality through customer reviews
Stuvia customers have reviewed more than 700,000 summaries. This how you know that you are buying the best documents.
Quick and easy check-out
You can quickly pay through credit card or Stuvia-credit for the summaries. There is no membership needed.
Focus on what matters
Your fellow students write the study notes themselves, which is why the documents are always reliable and up-to-date. This ensures you quickly get to the core!
Frequently asked questions
What do I get when I buy this document?
You get a PDF, available immediately after your purchase. The purchased document is accessible anytime, anywhere and indefinitely through your profile.
Satisfaction guarantee: how does it work?
Our satisfaction guarantee ensures that you always find a study document that suits you well. You fill out a form, and our customer service team takes care of the rest.
Who am I buying these notes from?
Stuvia is a marketplace, so you are not buying this document from us, but from seller carolynkarimi0009. Stuvia facilitates payment to the seller.
Will I be stuck with a subscription?
No, you only buy these notes for $15.49. You're not tied to anything after your purchase.
