OPT Model Flashcards by Christian Wehr

What is Phase 1 in the Optimum Performance Training Model?

Stabilization Endurance

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What are the amount of reps associated with the Stabilization Endurance Phase in the OPT model?

12-20 reps

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What is Phase 2 in the Optimum Performance Training Model?

Strength & Endurance

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What is Phase 3 in the Optimum Performance Training Model?

Hypertrophy

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What are the amount of reps associated with the Hypertrophy Phase in the OPT model?

6-12 reps

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What is Phase 4 in the Optimum Performance Training Model?

Maximal Strength

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What is Phase 5 in the Optimum Performance Training Model?

Power

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What are the amount of reps associated with the Power Phase in the OPT Model?

1-20 reps

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What are the amount of sets associated with the Stabilization Endurance Phase in the OPT model?

1-3 sets

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What is the amount of intensity associated with the Stabilization Endurance Phase in the OPT model?

50-70%

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What is the amount of rest associated with the Stabilization Endurance Phase in the OPT model?

0-90 seconds

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What is the tempo associated with the Stabilization Endurance Phase in the OPT model?

Eccentric: 4 seconds
Isometric: 2 seconds
Concentric: 1 second

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What are the amount of reps associated with the Strength & Endurance Phase in the OPT model?

Strength: 8-12 reps
SUPERSET
Stability: 12-20 reps

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What are the amount of sets associated with the Strength & Endurance Phase in the OPT model?

Strength: 2-4 sets
SUPERSET
Stability: 1-3 sets

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What is the amount of intensity associated with the Strength & Endurance Phase in the OPT model?

Strength: 70-80% 1RM
SUPERSET
Stability: 50-70% 1RM

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What is the amount of rest associated with the Strength & Endurance Phase in the OPT model?

Strength: 0-60 seconds
SUPERSET
Stability: 0-90 seconds

What is the tempo associated with the Strength & Endurance Phase in the OPT model?

Strength:
Eccentric: 2 seconds
Isometric: 0 seconds
Concentric: 2 seconds
SUPERSET
Stability:
Eccentric: 4 seconds
Isometric: 2 seconds
Concentric: 1 second

What are the amount of sets associated with the Hypertrophy Phase in the OPT model?

3-5 sets

What is the intensity associated with the Hypertrophy Phase in the OPT model?

75-85% 1RM

What is the amount of rest associated with the Hypertrophy Phase in the OPT model?

0-60 seconds

What is the tempo associated with the Hypertrophy Phase in the OPT model?

Eccentric: 2 seconds
Isometric: 0 seconds
Concentric: 2 seconds

What are the amount reps associated with the Maximal Strength Phase in the OPT Model?

1-5 reps

What are the amount sets associated with the Maximal Strength Phase in the OPT Model?

4-6 sets

What is the intensity associated with the Maximal Strength Phase in the OPT Model?

85-100% 1RM

What is the amount of rest associated with the Maximal Strength Phase in the OPT Model?

3-5 minutes

What are the amount of sets associated with the Power Phase in the OPT Model?

3-6 sets

What is the amount of intensity associated with the Power Phase in the OPT Model?

10% of bodyweight OR 30-45% 1RM

What is the amount of rest associated with the Power Phase in the OPT Model?

3-5 minutes