Phase 1: Stabilization Endurance Training

Reps Sets Tempo % Intensity Rest Interval Frequency Duration Exercise Selection
Flexibility 1 1–3 30 s hold N/A N/A 3–7 times/wk 4–6 wk SMR and static
Core 12–20 1–4 Slow 4/2/1 N/A 0–90 s 2–4 times/wk 4–6 wk 1–4 core- stabilization
Balance 12–20 6–10 (SL) 1–3 Slow 4/2/1 N/A 0–90 s 2–4 times/wk 4–6 wk 1–4 balance- stabilization
3–5 s hold on
Plyometric* 5–8 1–3 N/A 0–90 s 2–4 times/wk 4–6 wk 0–2 plyometric- stabilization
landing
4–6 drills
SAQ* 2–3 1–2 Moderate N/A 0–90 s 2–4 times/wk 4–6 wk
with limited horizontal inertia and unpredictability
Resistance 12–20 1–3 4/2/1 50–70% 0–90 s 2–4 times/wk 4–6 wk 1–2 stabilization progression

*If a client does not have ample amounts of core stability and balance, plyometric exercises may not be included in this phase of training until
these components are developed.
N/A = not applicable; SL = single leg; SMR = self-myofascial release.

CLIENT’S NAME: PHONG DATE: 5/01/13

GOAL: GENERAL PERFO RMANCE PHASE: 1 STABILIZATION ENDURANCE

WARM-UP xercise: Sets Duration Coaching Tip

Exercise: Sets Duration Coaching Tip

SMR: Calves, IT-Band, Lats 1 30 s. Hold each tender area for 30 sec
Static Stretch: Calves, Hip Flexors, Lats 1 30 s. Hold each stretch for 30 sec
Treadmill 1 5–10 min Brisk walk to slow jog

CORE / BALANCE / PLYOMETRIC Exercise: Sets Reps Tempo Rest Coaching Tip

Exercise: Sets Reps Temple Rest Coaching Tip

SL Floor Bridge * 2 15 Slow 0
Superman X 2 15 Slow 0
BALL Plank 2 20 Desired Time
Single-Leg Throw and Catch 2 8-10 Slow 0
Box Jump-Down w/ Stabilization 2 5-8 Slow 90 s. Hold landing 3 – 5 seconds
Multiplanar Jump w/ Stabilization 2 5-8 // // //

SPEED, AGILITY, QUICKNESS Exercise: Sets Reps Rest Coaching Tip

Exercise: Sets Reps Rest
Speed Ladder: slalom, zig-zag, ,w-in-in-out-out, ali shuffle,
in-in-out-out crossover, tranverse slalom
Optional

RESISTANCE xercise: Sets Reps Tempo Rest Coaching Tip

Exercise: Sets Reps Temple Rest Coaching Tip

Chest Push-Up 2 15 Slow 0 Vertical Loading
Back Standing Cable Row 2 15 Slow 0
Shoulders Single-Leg Scaption 2 15 Slow 0
Biceps Single-Leg Biceps Curl 2 15 Slow 0
Triceps Supine Ball DB Triceps 2 15 Slow 0
Step-Up to Balance (Frontal-
Legs 2 15 Slow 90 s.
Sagital)

COOL-DOWNs Duration Coaching Tip

Exercise: Sets Duration Coaching Tip

SMR: Calves, IT-Band, Lats 1 30 s. Hold each tender area for 30 sec
Static Stretch: Calves, Hip Flexors, Lats 1 30 s. Hold each stretch for 30 sec
Phase 2: Strength Endurance Training

Rest
Reps Sets Tempo % Intensity Frequency Duration Exercise Selection
Interval
3–7
Flexibility 5–10 1–2 1–2 s hold N/A N/A 4 wk SMR and active*
times/wk
2–4
Core 8–12 2–3 Medium N/A 0–60 s 4 wk 1–3 core- strength
times/wk
2–4
Balance 8–12 2–3 Medium N/A 0–60 s 4 wk 1–3 balance- strength
times/wk
2–4
Plyometric 8–10 2–3 Repeating N/A 0–60 s 4 wk 1–3 plyometric- strength
times/wk
2–4 6–8 drills allowing greater horizontal inertia but limited
SAQ† 3–5 3–4 Fast N/A 0–60 s 4 wk
times/wk unpredictability
(Str) 2/0/2 (Stab) 2–4
Resistance 8–12 2–4 70–80% 0–60 s 4 wk 1 strength superset with 1 stabilization
4/2/1 times/wk

CLIENT’S NAME: JOHN SMITH DATE: 7/01/13

GOAL: GENERAL PERFORMANCE PHASE: 2 STRENGTH ENDURANCE

WARM-UP
Exercise Sets Duration Coaching Tip
SMR: Calves, IT-Band, Lats 1 30 s. Hold each tender area for 30 sec
Active Stretch: Calves, Hip Flexors, Lats 1 10 reps Hold each stretch for 1–2 sec
Dynamic Stretch: Prisoner Squat, Tube Walking, Push-Up with Rotation 1 10 reps Dynamic stretching will replace general cardio warm-up
CORE / BALANCE / PLYOMETRIC
Exercise Sets Reps Tempo Rest Coaching Tip
Ball Crunch 2 10 Medium 0 Circuit
Standing oblique crunch
Back extension
Single-Leg Romanian Deadlift 2 10 Medium 0
Squat Jump 2 10 Medium 60 s.
SPEED, AGILITY, QUICKNESS
Exercise Sets Reps Rest Coaching Tip
Speed Ladder: 1-ins, 2-ins, ali shuffle, side shuffle, zig-zag, in-in-out-out 2 n/a 60 s.
T-Drill 2 n/a 60 s.
RESISTANCE
Exercise Sets Reps Tempo Rest Coaching Tip
Bench Press
Chest 2 10 10 Medium Slow 0 60 s. Vertical loading
Push-Up
Lat Pulldown
Back 2 10 10 Medium Slow 0 60 s.
Ball Dumbbell Row
Seated Dumbbell Shoulder Press
Shoulders 2 10 10 Medium Slow 0 60 s.
Single-Leg Scaption
Biceps Optional
Triceps Optional
Barbell squat
Legs 2 10 10 Medium Slow 0 60 s.
Step-Up to Balance
COOL-DOWN
Exercise Sets Duration Coaching Tip
Treadmill (Optional ) 1 5–10 min Brisk walk; gradually reduce speed
SMR: Calves, IT-Band, Lats 1 30 s. Hold each tender area for 30 sec
Static Stretch: Calves, Hip Flexors, Lats 1 30 s. Hold each stretch for 30 sec

Coaching Tips: Resistance exercises for each body part will be performed as supersets .