Resistance Training
These types of exercises recruit one or more large muscle areas and involve two or more primary joints
core (or multi-joint) exercises
This phase of the stretch-shortening cycle is the transition between eccentric and concentric phases and must be brief to be effective
amortization phase
To minimize fatigue and maintain quality, speed and agility drills should be performed at this point in a workout.
the beginning
LSD training is typically performed at this percentage of maximal heart rate
60–70%
This term refers to the longest periodization cycle, typically lasting several months to a year
periodization
This is the recommended rest period range for strength and power training
2 to 5 minutes
According to NSCA guidelines, the typical volume for a beginner plyometric training session is
80 to 100 total contacts
This variable, defined as stride frequency multiplied by stride length, determines maximal sprint velocity
running speed
This physiological marker is a key determinant of aerobic performance and is improved through tempo runs
lactate threshold
In-season training should emphasize maintaining strength and power and minimizing this
fatigue
According to NSCA guidelines, this type of exercise should be performed first in a training session to maximize performance and reduce injury risk
power exercises
Before beginning a lower body plyometric program, an athlete should be able to squat this much relative to body weight
1.5 times body weight
This is the key distinction between change-of-direction ability and agility
reactive stimulus
This is the most important physiological factor influencing aerobic endurance performance.
V02 max
Compared to novice athletes, advanced athletes typically require this type of periodization structure for continued progress
more frequent or complex variation in training variables
When designing a program to enhance muscular endurance, this rest interval is recommended between sets.
30 seconds
To minimize ground contact time and maximize power output, athletes should focus on this key kinetic variable during plyometric drills.
RFD
This is the recommended work-to-rest ratio for sprint and agility drills focused on maximal effort and quality of movement.
1:5 to 1:6
This type of training blends LSD and pace/tempo intensities within a single session.
Fartlek
As intensity increases throughout a periodized program, this variable typically decreases
training volume
For a goal of hypertrophy, the optimal rep range and corresponding load percentage are typically
6–12 reps at 67–85% of 1RM
According to NSCA guidelines, this variable should be manipulated first when progressing a plyometric training program.
volume (number of contacts)
During the acceleration phase, this body position should be emphasized to optimize horizontal force production.
forward lean with triple extension
To maintain performance while benefiting from altitude adaptation, this model is often used.
live high, train low
This biological law underpins periodization by describing the stages of alarm, resistance, and exhaustion in response to stress.
General Adaptation Syndrome (GAS)