YOUR AQ PROFILE: 

Alpha

Alpha has the no pain no gain mindset, they are willing to do whatever it takes (deal with pain or limitation) to maximize their performance. However, they have to take a step back and focus on recovery, proper periodization and focus on sustainable performance. 

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TRAINING STRATEGY : 

The Alpha has high performance capability but may do so at higher risk since they tend to be fit and powerful.  Alpha's need to increase their focus on getting loose and limber and should do progressive movement warm-ups before training and include more mobility and mind/body training to balance out their powerful capability.

TRAINING MODES: 

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• Throwing

• Catching

• Hitting

• Balance training 

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• Soft tissue work

• Neural priming

• Movement prep

• Recovery / Regeneration 

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• Bodyweight

• Free weight

• Compound lifts

• Unilateral training 

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• Steady state cardio

• Metabolic training

• Interval training < 4 mins

• Max effort burst < 1 min 

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• Sprinting

• Change of direction

• Cutting / Shuffling

• Games / Play 

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• Plyometric

• Jump / Hop / Bound / Skip

• Medicine ball training

• Weightlifting