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OPT MODEL > MUST KNOW > Flashcards

MUST KNOW Flashcards

1
Q

How many reps should an individual be doing in stage 5 power training?

A

8-10 , 1-5

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2
Q

How many reps are recommended for somebody in Phase 1 doing stabilization endurance training?

A

12-20

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3
Q

How many sets are recommended for somebody in Phase 1 doing stabilization endurance training?

A

1-3

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4
Q

What is the the intensity for somebody in Phase 1 doing stabilization endurance training?

A

50-70%

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5
Q

What is the rest time for somebody in Phase 1 doing stabilization and endurance training?

A

0-90s

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6
Q

What is the tempo for somebody in Phase 1 doing stabilization and endurance training?

A

4/2/1

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7
Q

How many reps are recommended for somebody in Phase 2 doing strength endurance training?

A

Strength 8-12
Supset Stability 12-20

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8
Q

How many sets are recommended for somebody in Phase 2 doing strength endurance training?

A

2-4
Superset 1-3

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9
Q

What is the intensity for somebody in Phase 2 doing strength endurance training?

A

70-80% 1RM
Superset 50-70%

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10
Q

What is the rest time for somebody in Phase 2 doing strength and endurance training?

A

0-60s
superset 0-90s

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11
Q

What is the tempo for somebody in Phase 2 doing stabilization strength and endurance training?

A

2/0/2
superset 4/2/1

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12
Q

How many sets should an individual be doing in stage 3 hypertrophy training?

A

3-5

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13
Q

How many reps should an individual be doing in stage 3 hypertrophy training?

A

6-12

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14
Q

What should an individual’s intensity be during stage 3 hypertrophy training?

A

75-85%

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15
Q

How long is the rest time for an individual in stage 3 hypertrophy training?

A

0-60s

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16
Q

What is the tempo for an individual in stage 3 hypertrophy training?

A

2/0/2

17
Q

How many reps should an individual be doing in stage 4 Maximal Strength training?

A

1-5

18
Q

How many sets should an individual be doing in stage 4 Maximal Strength training?

A

4-6

19
Q

What should an individuals intensity be during stage 4 Maximal strength training?

A

85-100%

20
Q

How long is the rest time for an individual in stage 4 maximal strength training?

A

3-5min

21
Q

What is the tempo for an individual in stage 4 maximal strength training?

A

x/x/x

22
Q

How many sets should an individual be doing in stage 5 power training?

A

3-5

23
Q

What should an individuals intensity be during stage 5 Power training?

A

10% of body weight or 30-45% of 1RM (strength 85-100%)

24
Q

How long is the rest time for an individual in stage 5 Power training?

A

3-5 min , 1-2 min between pairs

25
Q

What is the tempo for an individual in stage 5 Power training?

A

x/x/x

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