Table 2. Specific speed and agility training program (SAQ).
|
SAQ Continuum |
Total |
| Flexibility |
Mechanics |
Innervation |
Accumulation
of potential |
Explosion |
Expression
of potential |
Cool down |
| Week 1 |
Intensity (%) |
50% |
60% |
100% |
|
|
|
30% |
70% |
|
Volume (min) |
30 |
40 |
40 |
|
0 |
0 |
10 |
120 |
|
Top Cont % |
25.00% |
33.33% |
33.33% |
0.00% |
0.00% |
0.00% |
8.33% |
|
| Week 2 |
Intensity (%) |
50% |
70% |
100% |
70% |
|
|
30% |
64% |
|
Volume (min) |
30 |
30 |
40 |
10 |
0 |
0 |
10 |
120 |
|
Top Cont % |
25.00% |
25.00% |
33.33% |
8.33% |
0.00% |
0.00% |
8.33% |
|
| Week 3 |
Intensity (%) |
50% |
75% |
100% |
80% |
100% |
|
30% |
73% |
|
Volume (min) |
30 |
30 |
30 |
20 |
10 |
0 |
10 |
130 |
|
Top Cont % |
23.08% |
23.08% |
23.08% |
15.38% |
10.01% |
0.00% |
7.69% |
|
| Week 4 |
Intensity (%) |
50% |
80% |
100% |
80% |
100% |
|
30% |
73% |
|
Volume (min) |
25 |
25 |
30 |
25 |
15 |
0 |
10 |
130 |
|
Top Cont % |
19.23% |
19.23% |
23.08% |
19.23% |
11.54% |
0.00% |
7.69% |
|
| Week 5 |
Intensity (%) |
50% |
85% |
100% |
90% |
100% |
70% |
30% |
83% |
|
Volume (min) |
25 |
25 |
25 |
25 |
20 |
10 |
10 |
140 |
|
Top Cont % |
20.83% |
20.83% |
20.83% |
20.83% |
16.67% |
8.33% |
8.33% |
|
| Week 6 |
Intensity (%) |
50% |
85% |
100% |
90% |
100% |
80% |
30% |
84% |
|
Volume (min) |
25 |
20 |
25 |
30 |
20 |
10 |
10 |
140 |
|
Top Cont % |
20.83% |
16.67% |
20.83% |
25.00% |
16.67% |
8.33% |
8.33% |
|
| Week 7 |
Intensity (%) |
50% |
90% |
100% |
100% |
100% |
90% |
30% |
88% |
|
Volume (min) |
20 |
20 |
25 |
30 |
25 |
15 |
15 |
150 |
|
Top Cont % |
16.67% |
16.67% |
20.83% |
25.00% |
20.83% |
12.50% |
12.50% |
|
| Week 8 |
Intensity (%) |
50% |
90% |
100% |
100% |
100% |
100% |
30% |
90% |
|
Volume (min) |
20 |
20 |
20 |
35 |
25 |
15 |
15 |
150 |
|
Top Cont % |
16.67% |
16.67% |
16.67% |
29.17% |
20.83% |
12.50% |
12.50% |
|
| Week 9 |
Intensity (%) |
50% |
95% |
100% |
100% |
100% |
100% |
30% |
91% |
|
Volume (min) |
20 |
20 |
20 |
35 |
30 |
20 |
15 |
160 |
|
Top Cont % |
16.67% |
16.67% |
16.67% |
29.17% |
25.00% |
16.67% |
12.50% |
|
| Week 10 |
Intensity (%) |
50% |
95% |
100% |
100% |
100% |
100% |
30% |
91% |
|
Volume (min) |
20 |
20 |
25 |
30 |
30 |
20 |
15 |
160 |
|
Top Cont % |
16.67% |
16.67% |
20.83% |
25.00% |
25.00% |
16.67% |
12.50% |
|
| Week 11 |
Intensity (%) |
50% |
100% |
100% |
100% |
100% |
100% |
30% |
92% |
|
Volume (min) |
20 |
20 |
20 |
30 |
30 |
30 |
20 |
170 |
|
Top Cont % |
16.67% |
16.67% |
16.67% |
25.00% |
25.00% |
25.00% |
16.67% |
|
| Week 12 |
Intensity (%) |
50% |
100% |
100% |
100% |
100% |
100% |
30% |
92% |
|
Volume (min) |
20 |
20 |
20 |
25 |
35 |
30 |
20 |
170 |
|
Top Cont % |
16.67% |
16.67% |
16.67% |
20.83% |
29.17% |
25.00% |
16.67% |
|
Top Cont %: Topic contribution in %.
