Podcast
Questions and Answers
What is the reason for someone only wanting to train with a coach?
What is the reason for someone only wanting to train with a coach?
What is the primary focus of phase 2 in a Knee Rehab based program?
What is the primary focus of phase 2 in a Knee Rehab based program?
Increase intensity of exercise done and to increase the ROM of the knee joint during strength movements.
When focusing on tendon rehab we focus on what type of contraction first?
When focusing on tendon rehab we focus on what type of contraction first?
isometrics
The training program only focuses on strength training.
The training program only focuses on strength training.
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What is the primary goal of Phase 1 of a typical training program?
What is the primary goal of Phase 1 of a typical training program?
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What is the primary target of the Hip Mobility template?
What is the primary target of the Hip Mobility template?
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The Hip Mobility template should be completed daily for maintenance.
The Hip Mobility template should be completed daily for maintenance.
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How does an increase in intensity (weight on the bar, speed moved or work completed) affect the time worked and the following rest periods?
How does an increase in intensity (weight on the bar, speed moved or work completed) affect the time worked and the following rest periods?
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What is the code for the Hip Mobility template?
What is the code for the Hip Mobility template?
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The phase 1 of a strength program helps build up the body's tolerance to higher volumes of _______________ training.
The phase 1 of a strength program helps build up the body's tolerance to higher volumes of _______________ training.
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The Shoulder Mobility template targets the ______________ and pec major.
The Shoulder Mobility template targets the ______________ and pec major.
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Match the following conditioning phases with their descriptions:
Match the following conditioning phases with their descriptions:
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How often should the Hip Mobility template be completed after the initial 14 days?
How often should the Hip Mobility template be completed after the initial 14 days?
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Which of the following is a primary aim of a beginner strength program at CCSC
Which of the following is a primary aim of a beginner strength program at CCSC
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A training program should aim to add more stress to a self-reported high stress individual
A training program should aim to add more stress to a self-reported high stress individual
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Match the template names with their codes:
Match the template names with their codes:
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What is the primary goal of Phase 3 of a strength based program??
What is the primary goal of Phase 3 of a strength based program??
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What is the benefit of a 2-3x day per week training program in terms of schedule and lifestyle?
What is the benefit of a 2-3x day per week training program in terms of schedule and lifestyle?
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The training program involves _______________________ per week.
The training program involves _______________________ per week.
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The training program only focuses on strengthening big muscle groups.
The training program only focuses on strengthening big muscle groups.
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What is the purpose of the Pre/Post Tests in all of our training program?
What is the purpose of the Pre/Post Tests in all of our training program?
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While building up the capacity during phase 1 of our strength programs we also take the opportunity to focus on what other factor?
While building up the capacity during phase 1 of our strength programs we also take the opportunity to focus on what other factor?
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In Phase 3, the training program focuses on reducing the load used in training.
In Phase 3, the training program focuses on reducing the load used in training.
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What is the aim of having 3 larger sessions instead of 4-5 smaller ones?
What is the aim of having 3 larger sessions instead of 4-5 smaller ones?
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In Phase 2 of a strength program, the training program aims to ________________ the load that we use.
In Phase 2 of a strength program, the training program aims to ________________ the load that we use.
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During Phase 2 of any of our program, the program utilises similar or more advanced ________________ of exercise from the previous block.
During Phase 2 of any of our program, the program utilises similar or more advanced ________________ of exercise from the previous block.
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Study Notes
Template Selection Process
- The Hip Mobility template (0.7.1.3.0) is a daily mobility routine for 14 days, then 2-3 times a week for maintenance, targeting hip flexors, ext./internal rotators, adductors, and lower back.
Shoulder Mobility
- The Shoulder Mobility template (0.7.1.2.0) targets lats, pec minor, and pec major, progressing from capacity building to high-intensity short-duration maximal anaerobic power intervals.
- Phase 1 includes capacity building, lifting technique improvement, and increasing conditioning.
- Phase 2 involves increasing ROM for the same exercises and advancing to higher intensity.
- Phase 3 is peaking, with the goal of reaching maximum strength scores.
Additional Templates
- The 4x Per Week Strength template (1.4.1.1.0) is a female-focused program with phases 1-3, aiming to achieve specific goals (max muscle, strength, fitness, etc.).
- This template fits into the client's schedule and lifestyle, focusing on specific movements to strengthen and achieve their goals.
Template Characteristics
- Some templates are designed for clients who prefer training with a coach or need to manage injuries (e.g., knee injury).
- Others are tailored to busy schedules or high-rated stress, with adjustable frequencies (e.g., 3 larger sessions vs. 4-5 smaller ones).
- Templates may include various exercises, such as bi-lateral strength movements, hip and ankle mobility routines, and strength movements starting with isometrics, then eccentrics and concentrics.
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Description
Test your knowledge of the template selection process with this quiz. Learn about the different stages involved and see how much you can score!
