| Plyometrics definition | powerful movements eccentric followed by explosive concentric contraction |
| Main goal of Plyometrics | to go through amortization phase as fast as possible |
| Stretch-Shortening Cycle | Eccentric--> amortization --> concentric |
| Series elastic component (SEC) | Tendons |
| Contractile component | Actin/myosin/contractile unit |
| Parallel elastic component | Connective tissue |
| Rest for plyometrics (between reps, sets) | 5-10 secs
2-3 min |
| Plyometric reps for intermediate | 100-120 reps |
| Order of plyometrics | least intense-->most intense
Double leg--> single |
| what decreases plyometric effect | aerobic + heavy lifting |
| speed endurance | ability to develop force quickly AKA power |
| Phases of Speed (3) | 1) acceleration
2) max velocity
3) sustaining max velocity (AKA speed endurance) |
| Factors effecting speed (3) | energy systems, neuromuscular systems, technical (mechanical factors)
*ALL can be improved by Sprints + Resistance Training |
| In sprinting mechanics, you want to increase this: | Rate of Force development |
| In sprinting mechanics, you want to decrease this: | Impulse |
| What is impulse | change in momentum |
| which is more trainable, stride length or stride frequency? | Stride frequency |
| Most important factors of sprinting (2)? | 1) rate of force development
2) Proper biomechanics |
| Start Phase | first 3 steps, pushing driving/head position |
| Acceleration phase | 8-10 strides, forward lean + stride frequency |
| Max velocity phase | arm action, upright |
| Sustaining max velocity phase | maintain technical efficiency to finish |
| 2 common mistakes of sprinting | 1) too low out of blocks
2) broken at the waist |
| 2 parts of agility | 1) Change of direction ability
2)Perceptual cognitive |
| 6 skills of perceptual cognitive | 1)visual scanning
2) Pattern recognition
3)anticipation
4)knowledge of situation
5)decision making
6) reaction time |
| training speed and agility focuses (4) | 1) quality over quantity
2) Proper technique
3) specificity
4) developing supportive characteristics |
| training goals for speed (2) | 1) decrease ground time
2) improve stretch shortening cycle |
| primary method for training sprints | Proper technique |
| acceleration workouts | 10-20m sprints |
| max speed workouts | 20-60m sprints |
| speed endurance workouts | 60-150m sprints |
| special endurance workouts | 150-300m sprints |
| work:rest Phosphagen | 1:12-20 (5-10 sec @ 90-100%) |
| work:rest Fast glycolysis | 1:3-5 (15-30 sec @75-90%) |
| work:rest Glycolysis/oxidative | 1:3-4 (1-3 min @ 35-75%) |
| work:rest Oxidative | 1:1-3 (>3min @ 20-35% power) |
| Secondary method to strain speed | Resistance training (Plyometrics + strength/power lifting |
| Tertiary methods to train sprinting | -downhill running, parachute running, woodway treadmill, |
| Training goals for agility (3) | 1) Enhance perceptual cognitive ability
2) Rapid braking
3) rapid reacceleration |
| training methods for agility (3) | 1)train speed (primary, secondary, tertiary...etc.)
2) adapting sprinting drills
3) generic/sport specific agility drills |
| Needs analyses parts (2) | 1) assessment of sport
2) assessment of athlete |
| Single set emphasis and who is it best for | endurance + hypertrophy
-Novice/intermediates |
| Multiple Set emphasis and who is it best for | Any status and Any N.C
*Single best method for periodization |
| Forced Reps emphasis and who is it best for | Hypertrophy + endurance
Intermediate/advanced |
| Exhaustion Set emphasis and who is it best for | Hypertrophy + Endurance
intermediate/advanced |
| Circuit Program emphasis and who is it best for | Endurance
Intermediate/advanced |
| Super Sets emphasis and who is it best for | Hypertrophy + endurance
intermediate advanced..? |
| Negatives emphasis and who is it best for | Eccentric + Hypertrophy
Intermediate/advanced |
| Split Routine emphasis and who is it best for | Any neuromuscular characteristic
I/A |
| Blitz emphasis and who is it best for | Any Neuromuscular Characteristic
-I/A |
| Super Slow emphasis and who is it best for | Strength
I/A |
| HIIT emphasis and who is it best for | Hypertrophy+Endurance
I/A |
| Muscular endurance sets | 2-3 |
| Muscular endurance reps | >12 |
| Muscular endurance intensity | 67% 1RM |
| Hypertrophy sets | 3-6 |
| Hypertrophy reps | 6-12 |
| Hypertrophy intensity | 67-85% 1RM |
| Strength Sets | 2-6 |
| Strength reps | <6 |
| Strength intensity | > 85% 1 RM |
| Peak Strength sets | 3-5 |
| peak strength reps | 1-3 |
| Peak Strength intensity | 90-95% 1 RM |
| Power sets (single + multiple) | S: 3-5
M: 3-5 |
| Power reps (single + multiple) | S: 1-2
M: 3-5 |
| Power Intensity (single + multiple) | S: 80-90%
M: 75-85% |
| Muscular endurance Rest | <30 seconds |
| Hypertrophy rest | 30s-1.5 min |
| Strength rest | 2-5 minutes |
| Peak Strength Rest | 4-5 minutes |
| Power (single and multi) rest | s: 2-5 min
m: 2-5 min |
| Lowest to highes intensity plyometric drills (6) | Jumps in place
standing jumps
multiple hops and jumps
bounds
box drills
Depth jumps |
| beginner plyometric volume | 80-100 |
| 2 faulty plyometric technique | 1 Knees over toes
2) Valgus knees
*do 10 reps of 5 sec hold in landing position |
| Athletes over 22- pounds should not exceed___ depth jumps | 18 inch |
| Frequency of Resistance training in the off season | 4-6 |
| Frequency of Resistance training in the Pre season | 3-4 |
| Frequency of Resistance training in the in season | 1-3 |
| Frequency of Resistance training in the post season | 0-3 |
