Chapter 14 Flashcards
Phase 1: stabilization endurance Phase 2: strength and endurance Phase 3: hypertrophy Phase 4: maximal strength Phase 5: power
The OPT Model
A= The eccentric phase of the motion
B= The isometric phase
C= The concentric phase of a motion
Repetition tempo a/b/c
Repetitions: 12 to 20
Sets: 1 to 3
Tempo: 4/2/1 slow
Rest: 0 to 90 seconds
Intensity: 50% to 70% of one rep max
Frequency: 2 to 4 times a week
Duration: 4 to 6 weeks
Core training tempo: 4/2/1
Phase number one: Stabilization endurance
Repetitions: 8 to 12
Sets: Between 2 and 4
Tempo: Medium 2/0/2
Rest: 0 to 60 seconds
Intensity: 70% to 80%
Frequency: Between 2-4 times a week
Duration: 4 weeks
Core training tempo: Medium
Phase number two: Strength endurance
Repetitions: 6 to12
Sets: 3 to 5
Tempo: Medium 2/0/2
Rest: 0 to 60 seconds
Intensity: 75% to 85% of one rep max
Frequency: 4 weeks
Duration:4 weeks
Core training tempo: Medium
Phase number three: Hypertrophy training
Repetitions: Between 1 and 5
Sets: Between 4 and 6
Tempo: x/x/x
Rest: 3 to 5 minutes
Intensity: 85% to 100%
Frequency: Between 2-4 times a week
Duration: 4 weeks
Core training tempo:1/1/1
Phase number four: Maximal strength training
Repetitions: Between 1 and 10
Sets: Between 3 and 6
Tempo: x/x/x
Rest: 3 to 5 minutes
Intensity: 10% BW
Frequency: Between 2-4 times a week
Duration: 4 weeks
Core training tempo: x/x/x
Phase number five: Power training