CH 21 Flashcards
5 phases of the OPT model
- stabilization level
- strength level (Strength endurance)
- strength level (Hypertrophy training)
- strength level (Maximal strength)
- Power
Phase number one (stabilization level)
increase muscular endurance and stability while developing optimal neuromuscular efficiency
proprioceptive based
Phase number two (strength level) - Strength endurance
enhance stabilization endurance while increasing prime mover strength
Supersets similar joint movements
Phase number three (strength level) - Hypertrophy training
goal of maximal muscle growth
Phase number four (strength level) - Maximal strength training
traditional strength training exercise with heavy load and superset it with a power exercise with a light load, as fast as possible
enhance neuromuscular efficiency, enhance prime mover strength, and increase the rate of force production.
Which two phases recommend using supersets
Phase 2 and phase 5 have supersets
What are the three levels of training?
Stabilization, strength, and power
Low intensity training” would be labelled as which level of training?
Stabilization.
Hypertrophy training, how many exercises per body parts are recommended?
2 to 4 strength level exercises per body part
Max Strength how many exercises per body parts are recommended?
1 to 3 exercises. Maximal strength training phase focuses on increasing the load placed on tissues of the body
What does max intensity work improve?
- Recruitment of motor units
- Rate of force production
- Motor unit synchronization
Muscular endurance/stabilization (Program Design)
Reps 12-20
Sets 1-3
Intensity 50-70%
Tempo 4/2/1
Rest 0-90
Hypertrophy (Program Design)
Reps 6 to 12
Sets 3-5
Intensity 70-85%
Tempo 2/0/2
Rest 0-60
Max Strength
(Program Design)
Reps 1-5
Sets 4-6
Intensity 85-100%
tempo Fast
Rest 3-5 min
Power Program Design
Reps 1-10
Sets 3-6
Intensity 30-45% or 10% of BW
Tempo Fast
Rest 3-5 Min
Training Plan
Set up
5-10 min warm-up, activation techniques are used for the kinetic chain (core and balance)
Plyos and SAQ (speed, agility and quickness would go next)
Resistance training exercise / patterns
Clients choice to make it FUN
Cool-down 5-10 minutes
Phase 1 OPT model Stabilization Endurance Acute Variables are:
- 4-2-1-1 tempo
- 0-90 second rest period
- Vertical Loading
- 1-3 sets
- 50-70% intensity
- 4-6 weeks in duration (as with all phases)
- Important for correcting muscular imbalances, strengthening ligaments and tendons, and anything associated with proprioception & neuromuscular efficiency.
Phase 2 OPT model
Strength Endurance
Acute Variables
Super Sets: Two exercises performed back to back without any rest:
• Bench Press into a Push-up; Squats into a step-up; Pull-Up into a single arm cable row; Military Press into Scaption (NASM term for shoulder stabilization exercise.)
Phase 3 OPT model
Muscular Development
Acute Variables
- 2-0-2-0 tempo
- 0-60 second rest period
- Horizontal Loading
- 3-6 sets
- 75-85% intensity
- Important for adding size (hypertrophy is the opposite of atrophy, it means to grow the size of muscle fibers.)
Phase 4 OPT model Maximal Strength Acute Variables
- X-X-X-X tempo
- 3-5-minute rest period
- Horizontal Loading
- 3-5 sets
- 85-100% intensity
- Important for optimizing rate of force.
Phase 5 OPT model
Power
Acute Variables
X-X-X-X tempo
• Super Sets (like Phase 2), BUT it’s strength (1-5 reps Heavy) followed by power (1-10 reps explosive):
• Bench Press into Plyometric Push-up; Pull-Up into Ball Slams; Squats into Jumps.
• 3-5 minute rest period
• Horizontal Loading
• 3-6 sets
• 85-100% intensity for exercise 1, followed by 30-45% or 10% of body weight for exercise 2.
• Important for optimizing rate of force and explosiveness.
Linear periodization
gradually increase the intensity of the training load while simultaneously decreasing volume over a set period of time.
Undulating Periodization
also known as nonlinear periodization, that uses changes in volume, intensity, and exercise selection to provide loading differences on a daily or weekly basis.
