Power Goals

Goals

• emphasizes the development of speed and power
• enhance prime mover strength
• increase rate of force production
• enhance neuromuscular efficiency (balance, stabilization, coordination)

Training Strategies

• superset with a traditional strength exercise (heavy load) followed by a power exercise (light load performed as fast as possible)
• 1-5 reps (strength) + 8-10 reps (power)
• 85-100% strength + 30-45% IRM Power
• rest 1-2 min between pairs,  3-5 min between circuits

Overall Benefits

Physiologic

• cardio-respiratory efficiency
• beneficial endocrine (hormone) and serum lipid (cholesterol) adaptations
• metabolic efficiency (metabolism)
• bone density

Physical

• decrease body fat
• increases lean body mass (muscle)
• increases tissue tensile strength (tendons, ligaments, muscles

Performance Benefits

• Strength
• Power
• Endurance
• Flexibility
• Speed
• Agility
• Balance

Strength Goals

Phase 2:  Strength Endurance Goals

• improve stabilization endurance and increase prime mover strength
• enhance joint stability
• improve overall work capacity
• increase lean body mass

Training Strategies

• moderate loads and repetitions (8-12), 70-80% intensity, 0-60 sec rest
• Superset:  one traditional strength exercise followed by one stabilization exercise per body part
• work the prime movers, then challenge the prime mover with stabilization

Phase 3:  Hypertrophy  (optional)

• achieve optimal levels of muscular hypertrophy (increase muscle mass)

Training Strategies

• high volume, moderate to high loads, moderate or low repetitions (6-12), 75-85% intensity, 0-60 sec rest

Phase 4:  Maximum Strength  (optional)

• increase motor unit recruitment
• increase frequency of motor unit recruitment
• improve peak force

Training Strategies

• high loads, low repetitions (1-5), 85-100% intensity, 3-5 min rest

Overall Benefits

Physiologic

• cardio-respiratory efficiency
• beneficial endocrine (hormone) and serum lipid (cholesterol) adaptations
• metabolic efficiency (metabolism)
• bone density

Physical

• decrease body fat
• increases lean body mass (muscle)
• increases tissue tensile strength (tendons, ligaments, muscles

Performance Benefits

• Strength
• Power
• Endurance
• Flexibility
• Speed
• Agility
• Balance

Stabilization Goals

Goals

• improve muscular endurance
• enhance joint stability
• increase flexibility
• enhance control of posture
• improve neuromuscular efficiency (balance, stabilization, coordination)

Training Strategies

• training in unstable yet controllable environments
• low loads, high repetitions  (12-20), 50-70% intensity, slow tempo, 0-90sec rest
• all exercises are performed in a circuit fashion (short rest periods)
• good way to alter body composition (more muscles recruited to stabilize)

Overall Benefits

Physiologic

• cardio-respiratory efficiency
• beneficial endocrine (hormone) and serum lipid (cholesterol) adaptations
• metabolic efficiency (metabolism)
• bone density

Physical

• decrease body fat
• increases lean body mass (muscle)
• increases tissue tensile strength (tendons, ligaments, muscles

Performance Benefits

• Strength
• Power
• Endurance
• Flexibility
• Speed
• Agility
• Balance

Flexibility - Static Stretching

Used during warmup and cool down.
Corrective Flexibility - increase joint range of motion, improve muscle imbalances, correct altered joint motion
In any phase of OPT model.
-- passively take muscle to tension and hold for 30 or more seconds
---- low force and long duration
-- Golgi tendon is stimulated and autogenic inhibition ocurs

Static Stretching Examples:

• Static Gastrocnemius Stretch
• Static Standing TFL Stretch
• Static Kneeling Hip FLexor Stretch
• Static Standing Adductor Stretch
• Static Latissimus Dorsi Ball Stretch
• Static Pectoral Stretch
• Static Upper Trapezius/Scalene Stretch

Flexibility - Myofacial Release (Foam Roll)

Used during warmup and cool down
Corrective Flexibility - increase joint range of motion, improve muscle imbalances, correct altered joint motion
Performed in all 3 OPT phases
-- focus on neural system and fascial system
------fibrous tissue that surrounds and separates muscle tissue
-- apply gentle force to an adhesion / knot - the muscle fibers are altered from a bundled position into straighter alignment
-- stimulates Golgi tendon organ and creates autogenic inhibition, decreasing muscle spindle excitement, and releases hypertonicity (tension) of the muscle
-- sustain pressure on tender spot for minimum of 30 seconds (it may take longer depending on ability to relax)
-- restores body back to optimal level of function
-- do this prior to static stretching - to improve lengthening process

Myofascial Release Stretches examples:

• Gastrocnemius/Soleus (Calves)
• Tensor Fascia Latae (TFL) / Iliotibial (IT) band
• Adductors
• Piriformis
• Latissimus Dorsi

Cardio Training

Stage 1 (Phase 1 Stabilization)
-- zone 1
-- uses target heart rate of 65-75% of HR max
-- Rate of Perceived exertion (RPE) = 12/13
-- improve cardio fitness levels
-- should be able to hold conversation
-- gradually work up to 30-60 minutes of continuous exercise
-- once they can maintain zone 1 heart rate for 30-60 min twice per week, they can move to stage II
-- examples: walking, slow jogging

Stage 2 (Phases 2, 3, 4 Strength)
-- uses zone 1 and zone 2
-- target HR of 76-85% / RPE=14-16
-- clients with low-moderate fitness levels, who have completed stage 1
-- increase the workload (speed, incline, level) that will alter heart rate in an out of zone 1 and 2
-- introduction of interval training
----- intensities are varied throughout the workout
-- warm up in stage 1 for 5 - 10 minutes
-- move into 1 minute interval - get heart rate to max of zone 2
-- return to zone 1 for 3 minutes
-- repeat if there is time, and client can recover back into zone 1 range
-- most important part is to recover back into zone 1 between intervals
-- important to alternate days of the week with stage 1. IF 3 workouts per week, alternate days at zone 1, and zone 2
-- intervals should start out brief, with a work:rest ratio of 1:3
-- progress using 1:2....and finally 1:1
---- the duration of these intervals can be gradually increased

Stage 3 (Phase 5 Power)
-- for the advanced client
-- target HR of 86-95% / RPE = 17-19
-- will use zones 1, 2 and 3
-- intervals in zone 3 should start out brief (30-60 sec)
-- progress by decreasing work:rest ratios, and duration of high intensity intervals
-- increase the workload (speed, incline, level) to alter HR in and out of each zone
-- increases the capacity of the energy systems needed at the power level of the OPT model

Speed-Agility-Quickness Training

Speed -- ability to move the body in one intended direction as fast as possible

Agility - the ability to start (accelerate), stop (or decelerate & stabilize) and change direction quickly while maintaining proper posture

Quickness (reaction time) - ability to react and change body position with maximal rate of force production in all planes of motion and from all body positions during functional activities

Stabilization

-- 4 -6 drills with limited horizontal inertia and unpredictability (cone shuffles and agility ladder drills)

-- 1-2 sets, of 2-3 reps

Strength

-- 6-8 drills allowing greater horizontal inertia, but limited unpredictability such as the 5-10-5, T-Drill, Box Drill, Stand Up to Figure 8

-- 3-4 sets of 3-5 reps

Power

-- 6-10 drills allowing maximal horizontal inertia and unpredictability such as Modified Box Drill, Partner Mirror Drill and timed drills

-- 3-5 sets, 3-5 repetitions

-- safety and success of SAQ program depends on the client's core, balance and reactive capabilities

-- all exercises should be performed with precise technique

Exercises:

• One Ins - Ladder drills
• Two Ins - Ladder drills
• Side Shuffle - Ladder drills
• In In Out OUt Ladder drills
• In In Out Zig Zag - Ladder drills
• Ali Shuffle - Ladder Drills
• Cone Drills - 5-10-5
• Cone Drills - Modified Box Drill
• Cone Drills - T Drill
• Cone Drills - Box Drill
• Cone Drills - L.E.F.T. Drill

Plyometric - Power

-- involves entire muscle action spectrum and contraction velocity spectrum used during integrated functional movements
-- designed to improve: rate of force production, eccentric strength, reactive strength, reactive joint stabilization, dynamic neuromuscular efficiency, optimal force production
-- fast tempo -- performed as fast and explosively as possible

Exercises include:

• Ice skaters
• single leg power step up
• proprioceptive plyometrics

Plyometric - Strength

-- involves more dynamic eccentric and concentric movement through a full wide range of motion
-- progressions: specificity, speed and neural demand
-- designed to improve: dynamic joint stabilization, eccentric strength, rate of force production, neuromuscular efficiency
-- perform at medium tempo in a repetitive fashion (short amount of time on ground before repeating)

Exercises include:

• Squat jump
• Tuck jump
• Butt kick
• Power step up

Plyometric - Stabilization

Uses explosive movements such as bounding, hopping and jumping to develop muscular power. Individual reacts to ground surface in a way that they develop larger than normal ground forces used to project the body with greater velocity or speed.

Client must have proper levels of total body strength, core strength and balance BEFORE progressing into plyometric training

Should only be performed by clients wearing supportive shoes, and on a proper training surface, such as grass field, basketball court or tartan track.

----- not appropriate for people with chronic diseases or other health or functional limitations

Stabilization
-- involve little joint motion
-- designed to improve landing mechanics, posture alignment, reactive neuromuscular efficiency
-- during landing -- should hold landing position 3-5 seconds

Plyometric exercises include:

• Squat Jump with Stabilization
• Box jump up with Stabilization
• Box jump down with Stabilization
• Multiplanar jump with Stabilization

Flexibility - Dynamic Stretching

-- use during warmup only
-- improve multiplanar soft tissue extensibilty
-- neuromuscular control thru full ROM
-- movement occurs in all 3 planes. Note that injuries occur most often in Transverse Plane
-- use force production of a muscle and body's momentum to take a joint thru the full available ROM
-- need good levels of tissue extensibility, core stability and balance
-- Functional flexibility

Dynamic Stretching Examples:

• Prisoner Squat
• Multiplanar Lunge with Reach
• Single Leg Squat Touchdown
• Tube Walking side to side
• Medicine Ball Lift and Chop

Flexibity - Active Isolated Stretching

-- use during warmup only
-- improve extensibility of soft tissue
-- increase neuromuscular efficiency by using reciprocal inhibition

-- use agonists & synergists to dynamically move the joint into a range of motion stretching the antagonist
-- increases motorneuron excitability
-- creates reciprocal inhibition of muscle being stretched
-- hold stretch 1-2 seconds, repeat 5-10 reps

Active Isolated Stretching Examples:

• Active Gastrocnemius Stretch with pronation and supination
• Active supine Biceps Femoris Stretch
• Active Standing TFL Stretch
• Active Kneeling Hip Flexor Stretch
• Active Standing Adductor Stretch
• Active Latissimus Dorsi Ball Stretch
• Active Pectoral Stretch
• Active Upper Trapezius / Scalene Stretch

Balance - Power

Develop proper deceleration ability to move the body from a dynamic state to a controlled stationary position.
----- high levels of eccentric strength,
----- dynamic neuromuscular efficiency and
----- reactive joint stabilization
Try to hold landing position for 3-5 seconds.

Exercise Examples:

• Multiplanar hop with stabilization (progressions: frontal, transverse planes)
• Multiplanar single leg box hop up with stabilization (progressions: frontal, transverse planes)
• Multiplanar single leg box hop down with stabilization (progression: Frontal, transverse planes)

Balance - Strength

Involve dynamic eccentric and concentric movement of the balance leg, through a full range of motion.
---- require dynamic control in mid range of motion
---- with isometric stabilization at end range of motion
Requires greater specificity, speed and neural demand.

***** Note: balance training is OPTIONAL in Hypotrophy or Maximum Muscle Strength phases

Exercise Examples:

• Single leg squat
• Single leg squat touchdown (if cannot touch toes, have them work on reaching knee, shin,,,then toes)
• Single leg Romanian deadlift (if cannot touch toes, reach knee, shin then toes)
• Multiplanar step up to balance (start in saggital plane, progress to step up in frontal plane)
• Multiplanar lunge to balance - progress to frontal and transverse planes

Balance - Stabilization

Involves little joint motion.

Improve reflexive (automatic) joint stabilization contractions to increase joint stability.

Make sure gluteal muscles on the balance leg are contracted during all exercises to help stabilize the lower extremity.

Exercise examples:

• Single leg balance
• Single leg balance reach
• Single leg hip rotation (internal/external rotation of hip)
• Single leg lift and chip (medicine ball crosses body in diagonal)
• Single leg throw and catch (Progression: (1) trainer throws ball at various heights (2) increase distance between both people (3) increase velocity of each throw

Core - Stabilization

Exercises involve little motion through the spine and pelvis.
Focus on drawing in...then bracing during the exercises.
Typically spend 4 weeks at this level.

More important to increase proprioceptive demand via multisensory environment and multiple modalities (balls, bands, balance equipment) - than increasing external resistance

Exercise Examples

• Marching 
• Two Leg Floor Bridge 
• Floor Prone Cobra 
• Prone Iso-Abs (Plank) 
• Ball Bridge 
• Quadrupled Opposite Arm Leg Raise 
• Ball Cobra 
• Side Iso Abs

Core - Power

Improve the rate of force production of the core musculature. Stabilize and generate force at more functionally applicable speeds. Exercise examples:

• Rotation Chest Pass
• Ball Medicine Ball Pullover Throw
• Front Medicine Ball Oblique Throw
• Soccer Throw
• Side Medicine Ball Oblique Throw
• Medicine Ball Back Extension Throw

Core - Strength

Exercises involve more dynamic stabilization, eccentric and concentric strength movements of the spine while clients perform activation techniques (drawing in, bracing).

Specificity, speed and neural demands are progressed.

4 weeks at this level

Exercise examples:

• Ball Crunch
• Back Extension
• Reverse Crunch
• Cable Rotation
• Knee Up
• Cable Lift
• Cable Chop
• Reverse Hypers