Chapter 14: Integrated Program Design and the OPT Model Flashcards
Memorize all five phases of the OPT training model
Phase 1: stabilization endurance Phase 2: strength and endurance Phase 3: hypertrophy Phase 4: maximal strength Phase 5: power
Repetition tempo
In the textbook, NASM writes down tempos in the format of a/b/c.
A= The eccentric phase of the motion
B= The isometric phase
C= The concentric phase of a motion
Adaptations in training volume
The goal of your client, as well as the training phase that they are in, will include all variables such as sets, intensity, repetitions, tempo and rest period. With all of these variables in mind, you can also find out what training volume your client should be at.
Phase number one: Stabilization endurance
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 two: Strength 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 three: Hypertrophy training
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 four: Maximal strength 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 five: Power 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
