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

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 - 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

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 - 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

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

Resistance Training - Strength

Strength
-- ability to produce and maintain force production for prolonged periods of time
-- helps to increase core and joint stabilization - which is the foundation for hypertrophy, strength and power
-- muscular endurance of core focuses on recruitement of muscles responsible for postural stability (type 1 muscle fibers)
-- use HIGH reps to improve muscular endurance
-- 2 sets of 20-28 reps 2 days per week increased local muscle endurance

Hypertrophy
-- enlargement of skeletal muscle fibers in response to overcoming force from high volumes of tension
-- low to intermediate reps, with progressive overload lead to hypertrophy
-- usually type 2 muslces


Maximum Strength
-- ability of the neuromuscular system to produce internal tension to overcome an external load
-- the degree of internal tension is the result of strength adaptations
-- any program should train all muscle actions in different planes of motion
-- usually type 2 muscles

Total Body Exercises

• Multi planar step up balance, curl to overhead press Regression: omit balance Progression: Frontal Plane, Transverse Plane
• Lunge to Two Arm Dumbbell Press
• Squat Curl to Two Arm Press

Chest Exercises

• Flat Dumbbell Chest Press
• Barbell Bench Press

Back Exercises

• Seated Cable Row
• Seated Lat Pulldown

Shoulder Exercises

• Seated dumbbell shoulder press
• Seated shoulder press machine

Biceps

• Seated Two Arm Dumbbell Biceps Curl
• Biceps Curl Machine

Triceps

• Cable Pushdown
• Supine Bench Barbell Triceps Extension

Legs

• Leg Press (Hip Sled)
• Barbell Squat