Workout Program SG Q&A

Workout Program SG Q&A
Name Each Phase in the OPT Model: - =1: Stabilization Endurance, 2: Strength Endurance, 3:
Muscular Development, 4: Maximal Strength, 5: Power


Name Each Step in a Workout Program: - =Step 1: Warm Up, Step 2: Activation (Core &
Balance), Step 3: Skill Development, Step 4: Resistance Training, 5: Client's Choice, Step 6: Cool
Down.


Phase 1: Stabilization Endurance - =Plank, Squat Jump


Phase 2: Strength Endurance - =Bench Press, Dumbbell Lunge


Phase 3: Muscular Development - =Develop muscles using phase 1 & 2: Up in weight or increase
the reps ie: 5lbs upper body a week, 10lbs lower body a week.


Phase 4: Maximal Strength - =Increase the loads and rest duration.


Phase 5: Power - =Developing power on explosive movements ie: medicine ball throws, battle
ropes.


Step 1 in a Workout Program: - =Warm Up


Step 2 in a Workout Program: - =Activation: (Core & Balance)


Step 3 in a Workout Program: - =Skill Development (Plyometrics & SAQs)


Step 4 in a Workout Program: - =Resistance Training