Stability-Strength-Power Paradigm

1. Corrective Exercise Training

This phase includes correcting muscle imbalances, reconditioning the injured anatomical location, preparing non-contractile tissue for the upcoming imposed demands of training, preventing tissue overload through progressive adaptation, improving work capacity, improving stabilization strength and establishing proper movement pattern. This is an important phase for both the athlete, the weekend warrior, and the stay at home mom's; as injuries are common place in sports, work or home environment.

2. Stabilization-Endurance Training

This phase is not only used for beginning clients, but it is also used for athletes who may possess muscle imbalances, lack of postural control and stability. Although this phase is the second phase of training in this model, it will also be important to cycle back through this phase of training between periods of higher intensity training seen in phases 3-6. This will allow for proper recovery and maintenance of higher levels of stability that will ensure optimal strength and/or power (important adaptation for athletes). This phase of training focuses on:

·         Increasing stability

·         Muscular Endurance

·         Improving Flexibility

·         Increasing Neuromuscular Efficiency of the Core Musculature

·     The primary focus when progressing in this phase is on increasing the proprioception (controlled instability) of exercises, rather than just the load….

 3. Strength-Endurance Training

This phase is a hybrid phase of training that promotes increased stabilization, hypertrophy and strength. This form of training entails the use of superset techniques where a more stable exercise such as the bench press is immediately followed with a stabilization exercise with similar biomechanical motions such  a standing dual cable chest press. This allows for the athlete to increase prime mover strength while maintaining optimal levels of stability developed in phases 1 and 2. Therefore, for every set of an exercise/body part performed according to acute variables, there are actually 2 exercises or 2 sets being performed. High amounts of volume can be generated in this phase of training.

 4. Hypertrophy Phase

This phase is specific for the adaptation of maximal muscle growth, focusing on high levels of volume with minimal rest periods to force cellular changes that result in an overall increase in muscle size. This phase of training will be important for athletes who need extra mass.

5. Maximal Strength Training Phase

This phase focuses on increasing the load placed upon the tissues of the body. Maximal intensity improves:

·         Recruitment of more motor units

·         Rate of force production

·         Motor unit synchronization

·     Maximal strength training has also helped increase the benefits of forms of power training used phase 6, which is an important adaptation for athletes to maximize.

6. Power Training

This phase focuses on both high force and velocity to increase power. This is accomplished by performing a timed set at maximum tempo (as fast as possible). This allows the athlete to enhance maximal prime mover strength while increasing the rate of force production. It also increases speed, strength and creates neuromuscular adaptations through the entire range of motion. This is a very specialized form of training and should be implemented only for those athletes that require maximum speed strength and who have developed optimum levels of stabilization and eccentric strength prior to this phase of training.