Chapter 14 Flashcards
Integrated Program Design and the OPT model
What are the 5 phases of the OPT model?
- Stabilization endurance
- Strength and endurance
- Hypertrophy
- Maximal strength
- Power
What is the format for tempo?
a/b/c or eccentric/isometric/concentric
What variables should you include in a training program?
sets, intensity, repetitions, tempo, and rest period
How many repetitions in phase one/stabilization endurance of the OPT model?
12-30
How many repetitions in phase two/strength endurance of the OPT model?
8-12
How many repetitions in phase three/hypertrophy of the OPT model?
6-12
How many repetitions in phase four/maximal strength of the OPT model?
1-5
How many repetitions in phase five/power of the OPT model?
1-10
How many sets in phase five/power of the OPT model?
3-6
How many sets in phase four/maximal strength of the OPT model?
4-6
How many sets in phase three/hypertrophy of the OPT model?
3-5
How many sets in phase two/strength endurance of the OPT model?
2-4
How many sets in phase one/stabilization endurance of the OPT model?
1-3
What tempo is used in phase one/stabilization endurance of the OPT model?
4/2/1
What tempo is used in phase two/strength endurance of the OPT model?
2/0/2
What tempo is used in phase three/hypertrophy of the OPT model?
2/0/2
What tempo is used in phase four/maximal strength or five/power of the OPT model?
none
What rest time is typical in phase five/power of the OPT model?
3-5 minutes
What rest time is typical in phase four/maximal strength of the OPT model?
3-5 minutes
What rest time is typical in phase three/hypertrophy of the OPT model?
0-60 seconds
What rest time is typical in phase two/strength endurance of the OPT model?
0-60 seconds
What rest time is typical in phase one/stabilization endurance of the OPT model?
0-90 seconds
What is the typical frequency of phases 1-5?
2-4 times per week
What is the typical duration of phase 1?
4-6 weeks
What is the typical duration of phases 2-5?
4 weeks
What is the intensity of exercises in phase 1/stabilization endurance?
50-70% 1 RM
What is the intensity of exercises in phase 2/strength endurance?
70-80% 1 RM
What is the intensity of exercises in phase 3/hypertrophy?
75-85% 1 RM
What is the intensity of exercises in phase 4/maximal strength?
85-100% 1 RM
What is the intensity of exercises in phase 5/Power?
10% BW
What is the core training tempo in the power phase?
none
What is the core training tempo in the maximal strength phase?
1/1/1
What is the core training tempo in the hypertrophy and strength endurance phases?
medium
What is the core training tempo in the stabilization endurance phase?
4/2/1
