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 %.