OPT Model

Question 1

Type of flexibility used in Stabilization Phase and why

Answer 1

Corrective Flexibility; SMR and Static Stretching; Increses joint range of motion, improves muscle imbalnces, and corrects joint mechanics. Promotes autogenic inhibition

Question 2

Stretching in Stabilization Phase (Reps, sets, hold, times per week)

Answer 2

1 rep, 1-3 sets, 30s hold, 3-7 times per week

Question 3

Resistance training in the Stabilization Phase (reps, sets, intensity%, rest, times/week, tempo, number of exercises per muscle group)

Answer 3

12-20 reps, 1-3 sets, 50-70% 1RM, 0-90s rest, 2-4 times/week, 1-2 exercises per muscle group

Question 4

What does core training in the stabilization phase look like and improve?

Answer 4

Little motion through spine and pelvis; improves neuromuscular efficiency and intervertebral stability

Question 5

Core training in the Stabilization Phase (reps, sets, rest, times/week, tempo, number of exercises)

Answer 5

12-20 reps, 1-4 sets, slow 4/2/1 tempo, 0-90s rest, 2-4 times per week, 1-4 exercises

Question 6

What does balance training in the stabilization phase look like and what does it improve?

Answer 6

Little joint motion; improves reflexive (automatic) contractions to increase joint stability

Question 7

Balance training in the Stabilization Phase (reps(double and single leg), sets, rest, times/week, tempo, number of exercises)

Answer 7

12-20 reps or 6-10 SL, 1-3 sets, slow 4/2/1 tempo, 0-90s rest, 2-4 times/week, 1-4 balance stabilization

Question 8

What does Plyometric training in the stabilization phase look like and what does it improve?

Answer 8

Little joint motion; establishes optimal landing mechanics, postural alignment, and reactive neuromuscular efficiency; pause to stabilize

Can omit

Question 9

Plyometric training in the Stabilization Phase (reps, sets, balance hold, rest, times/week, number of exercises)

Answer 9

5-8 reps, 1-3 sets, 3-5s hold on landing, 0-90s rest, 2-4 times per week, 0-2 plyometric stabilization

Question 10

SAQ training in the Stabilization Phase (reps, sets, rest, times/week, tempo, number of exercises with what consideration)

Answer 10

Can Omit

2-3 reps, 1-2 sets, moderate tempo, 0-90s rest, 2-4 times per week, 4-6 drills with limited horizontal inertia and unpredictability

Question 11

Type of flexibility used in strength Phases and why

Answer 11

Active Flexibility; SMR and Active Isolated Stretching

Improves extensibility of soft tissue and increases neuromuscular efficiency; reciprocal inhibition

Question 12

Stretching in muscular endurance Phase (Reps, sets, hold, times per week)

Answer 12

5-10 reps, 1-2 sets, 1-2s hold, 3-7 times per week

Question 13

Resistance training in the muscular endurance Phase (reps, sets, intensity%, rest, times/week, tempo, number of exercises per muscle group)

Answer 13

8-12 reps, 2-4 sets, 2/0/2(str), 4/2/1 (stab), 70-80%, 0-60s rest, 2-4 times per week, 1 strength superset with stabilization

Question 14

What does core training in the strength phases look like and improve?

Answer 14

Dynamic eccentric and concentric movements with full range of motion; improves dynamic stabilization, concentric and eccentric strength, and neuromuscular efficiency

Question 15

Core training in the muscular endurance Phase (reps, sets, rest, times/week, tempo, number of exercises)

Answer 15

8-12 reps, 2-3 sets, medium tempo, 0-60s rest, 2-4 times per week, 1-3 core strength

Question 16

What does balance training in the strength phases look like and what does it improve?

Answer 16

Dynamic eccentric and concentric movement of the balance leg with full range of motion; improves neuromuscular efficiency of entire HMS

Question 17

Balance training in the muscular endurance Phase (reps, sets, rest, times/week, tempo, number of exercises)

Answer 17

8-12 reps, 2-3 sets, medium tempo, 0-60s rest, 2-4 times per week, 1-3 balance strength

Question 18

What does Plyometric training in the strength phases look like and what does it improve?

Answer 18

Dynamic eccentric and concentric movement with full dynamic joint stabilization, eccentric strength, rate of force production, and neuromuscular efficiency; repetitive

Question 19

Plyometric training in the muscular endurance Phase (reps, sets, balance hold, rest, times/week, number of exercises)

Answer 19

8-10 reps, 2-3 sets, repeating tempo, 0-60s, 2-4 times per week, 1-3 plyometric strength

Question 20

SAQ training in the muscular endurance Phase (reps, sets, rest, times/week, tempo, number of exercises with what consideration)

Answer 20

3-5 reps, 3-4 sets, fast tempo, 0-60s, 2-4 times per week, 6-8 drills allowing greater horizontal inertia but limited unpredictability

Question 21

Type of flexibility used in power Phase and why

Answer 21

Functional Flexibility; dynamic stretching

Maintains integrated, multiplayer soft tissue extensibility and optimal neuromuscular control; full ROM

Question 22

Stretching in power Phase (Reps, sets, tempo, times per week, number of exercises)

Answer 22

10-15 reps, 1-2 sets, controlled tempo, 3-7 times per week, 3-10 exercises

Question 23

Resistance training in the hypertrophy Phase (reps, sets, intensity%, rest, times/week, tempo, number of exercises per muscle group)

Answer 23

6-12 reps, 3-5 sets, 2/0/2 tempo, 75-85%, 0-60s rest, 3-6 times per week, 2-4 strength exercises per body part

Question 24

Resistance training in the max strength Phase (reps, sets, intensity%, rest, times/week, tempo, number of exercises per muscle group)

Answer 24

1-5 reps, 4-6 sets, fast as controlled tempo, 85-100% intensity, 3-5 min rest, 2-4 times per week, 1-3 strength

Question 25

Resistance training in the power Phase (reps, sets, intensity%, rest, times/week, tempo, number of exercises per muscle group)

Answer 25

1-5 reps (S), 8-10 reps (P), 3-5 sets, fast as controlled tempo, 85-100% strength, up to 10% BW or 30-45%1RM (P), 1-2 min between pairs, 3-5 min between circuits, 2-4 times per week, 1 strength, 1 power

Question 26

What does core training in the power phase look like and improve?

Answer 26

Full range of motion at functionally applicable speeds; improves rate of force production

Question 27

Core training in the hypertrophy Phase (reps, sets, rest, times/week, tempo, number of exercises)

Answer 27

8-12 reps, 2-3 sets, medium tempo, 3-6 times per week, 0-4 core strength

Question 28

Core training in the max strength Phase (reps, sets, rest, times/week, tempo, number of exercises)

Answer 28

8-12 reps, 2-3 sets, 1/1/1 tempo, 0-60s rest, 2-4 times per week, 0-3 core strength

Question 29

Core training in the power Phase (reps, sets, rest, times/week, tempo, number of exercises)

Answer 29

8-12 reps, 2-3 sets, as fast as controlled, 0-60s rest, 2-4 times per week, 0-2 core power

Question 30

What does balance training in the power look like and what does it improve?

Answer 30

Develops proper deceleration; transitions dynamic state to a controlled stationary position; reactive joint stabilization

Question 31

Balance training in the hypertrophy Phase (reps, sets, rest, times/week, tempo, number of exercises)

Answer 31

8-12 reps, 2-3 sets, medium tempo, 0-60s rest, 3-6 times per week, 0-4 balance strength

Question 32

Balance training in the max strength Phase (reps, sets, rest, times/week, tempo, number of exercises)

Answer 32

8-12 reps, 2-3 sets, 1/1/1 tempo, 0-60s rest, 2-4 times per week, 0-3 balance strength

Question 33

Balance training in the power Phase (reps, sets, rest, times/week, tempo, number of exercises)

Answer 33

8-12 reps, 2-3 sets, controlled, 0-60s rest, 2-4 times per week, 0-2 balance power

Question 34

What does Plyometric training in the power phase look like and what does it improve?

Answer 34

Entire muscle action and contraction-velocity spectrums; integrated, functional movements; improves rate of force production and optimal force production; explosive

Question 35

Plyometric training in the hypertrophy Phase (reps, sets, balance hold, rest, times/week, number of exercises)

Answer 35

8-10 reps, 2-3 sets, repeating tempo, 0-60s rest, 3-6 times per week, 0-4 plyometric strength

Question 36

Plyometric training in the max strength Phase (reps, sets, balance hold, rest, times/week, number of exercises)

Answer 36

8-10 sets, 2-3 sets, repeating tempo, 0-60s rest, 2-4 times per week, 0-3 plyometric strength

Question 37

Plyometric training in the power Phase (reps, sets, balance hold, rest, times/week, number of exercises)

Answer 37

8-12 reps, 2-3 sets, as fast as controlled, 0-60s rest, 2-4 times per week, 0-2 plyometric power

Question 38

SAQ training in the hypertrophy Phase (reps, sets, rest, times/week, tempo, number of exercises with what consideration)

Answer 38

3-5 reps, 3-4 sets, fast tempo, 0-60s, 2-4 times per week, 6-8 drills allowing greater horizontal inertia but limited unpredictability

Question 39

SAQ training in the max strength Phase (reps, sets, rest, times/week, tempo, number of exercises with what consideration)

Answer 39

3-5 reps, 3-4 sets, fast tempo, 0-60s rest, 2-4 times per week, 6-8 drills allowing greater horizontal inertia but limited unpredictability

Question 40

SAQ training in the power Phase (reps, sets, rest, times/week, tempo, number of exercises with what consideration)

Answer 40

3-5 reps, 3-5 sets, as fast as controlled, 0-90s rest, 2-4 times per week, 6-10 drills allowing maximal horizontal inertia and unpredictability

Question 41

Stretching in hypertrophy Phase (Reps, sets, hold, times per week)

Answer 41

5-10 reps, 1-2 sets, 1-2s hold, 3-7 times per week

Question 42

Stretching in max strength Phase (Reps, sets, hold, times per week)

Answer 42

5-10 reps, 1-2 sets, 1-2s hold, 3-7 times per week