EXOS TRAINING SYSTEMS INTRO | STUDY GUIDE
4 pillars of EXOS System - Answers - Mindset, Nutrition, Movement, Recovery
What are the 6 parts of an EXOS Evaluation - Answers - Interview: Find their IT
Nutrition: Body comp & nutritional habits
Movement Quality: Movement Screen & Ortho Assessment
Strength/ Power Quality: Strength and power capacities
Speed Quality: Linear and Multi-directional
Energy Systems
Quality: Aerobic and Anaerobic capabilities
What are the 8 components of the EXOS training system - Answers - Pillar Prep: based
on movement screen
Movement Prep: Based on movement skill session
Plyometrics: Activation based on movement skill session
Movement Skills: Based on dominant movement demands of sport/ life
Medicine Ball: Activation based on strength/ power session
Strength-Power: Based on dominant strength quality demands
Energy Systems Development: based on energy system demands of sport
Regeneration: Recovery based on total demands of training session
Pillar Prep Components - Answers - Soft Tissue
Mobility
Stability
Movement Prep - Answers - Activation
Dynamic Stretch
Movement Integration
, Neural Activation
Plyometrics Components - Answers - Movement
Direction
Initiation
Movement Skills Components - Answers - Linear
Multi-directional
Med Ball Components - Answers - Linear
Rotational
Strength & Power Components - Answers - Strength & Power skills/ exercises
ESD Components - Answers - Equipment
Field Based
Regeneration Components - Answers - Fueling
Massage & Stretch
Alternative
Power - Answers - strength divided by time
Six steps to athletes performance recovery - Answers - 1. Fuel
2. Sleep
3. Breathe
4. Hydrotherapy
5. Self-Massage
6. Stretching
Max Strength - Answers - 3-5 Sets
3-6 Reps
85-100% 1RM
General Strength - Answers - 2-4 Sets
6-10 Reps
79-85%
Hypertrophy - Answers - 2-3 Sets
4 pillars of EXOS System - Answers - Mindset, Nutrition, Movement, Recovery
What are the 6 parts of an EXOS Evaluation - Answers - Interview: Find their IT
Nutrition: Body comp & nutritional habits
Movement Quality: Movement Screen & Ortho Assessment
Strength/ Power Quality: Strength and power capacities
Speed Quality: Linear and Multi-directional
Energy Systems
Quality: Aerobic and Anaerobic capabilities
What are the 8 components of the EXOS training system - Answers - Pillar Prep: based
on movement screen
Movement Prep: Based on movement skill session
Plyometrics: Activation based on movement skill session
Movement Skills: Based on dominant movement demands of sport/ life
Medicine Ball: Activation based on strength/ power session
Strength-Power: Based on dominant strength quality demands
Energy Systems Development: based on energy system demands of sport
Regeneration: Recovery based on total demands of training session
Pillar Prep Components - Answers - Soft Tissue
Mobility
Stability
Movement Prep - Answers - Activation
Dynamic Stretch
Movement Integration
, Neural Activation
Plyometrics Components - Answers - Movement
Direction
Initiation
Movement Skills Components - Answers - Linear
Multi-directional
Med Ball Components - Answers - Linear
Rotational
Strength & Power Components - Answers - Strength & Power skills/ exercises
ESD Components - Answers - Equipment
Field Based
Regeneration Components - Answers - Fueling
Massage & Stretch
Alternative
Power - Answers - strength divided by time
Six steps to athletes performance recovery - Answers - 1. Fuel
2. Sleep
3. Breathe
4. Hydrotherapy
5. Self-Massage
6. Stretching
Max Strength - Answers - 3-5 Sets
3-6 Reps
85-100% 1RM
General Strength - Answers - 2-4 Sets
6-10 Reps
79-85%
Hypertrophy - Answers - 2-3 Sets
