Chapter 14 OPT Model

Question 1

Phase 1 Stability Endurance

Answer 1

Reps: 12-20
Sets: 1-3
Tempo: 4/2/1
Intensity: 50-70%
Rest: 0-90 seconds
Frequency: 2-4x’s/week
Duration: 4-6 weeks

Question 2

Phase 2 Strength Endurance

Answer 2

Reps: 8-12
Sets: 2-4 
Tempo: 2/0/2
Intensity: 70-80%
Rest: 0-60 seconds 
Frequency: 2-4x’s/week
Duration: 4 weeks

1 strength superset with 1 stabilization

Question 3

Phase 3 Hypertrophy

Answer 3

Reps: 6-12
Sets: 3-5
Tempo: 2/0/2
Intensity: 75-85%
Rest: 0-60 seconds
Frequency: 3-6x’s/week
Duration: 4 weeks

Question 4

Phase 4 Max Strength Training

Answer 4

Reps: 1-5
Sets: 4-6
Tempo: x/x/x
Intensity: 85-100%
Rest: 3-5 minutes 
Frequency: 2-4 x’s/week
Duration: 4 weeks

Question 5

Phase 5 Power

Answer 5

Reps: 1-5 (Strength) 8-10 (Power)
Sets: 3-5
Tempo: x/x/x
Intensity: 85-100% or 10% BW (s) 30-45% (p)
Rest: 3-5 min (between circuits) 1-2 min (pairs)
Frequency: 2-4 x’s/week
Duration: 4 weeks