OPT Model Flashcards
1
Q
Phase 1: Stabilization End.
Sets/reps/intensity/rest/tempo
A
Sets: 1-3 Reps: 12-20 Intensity: 50-70% Rest: 0-90sec Tempo: 4-2-1-1
2
Q
Phase 2: Strength Endurance
Sets/reps/intensity/rest/tempo
A
Sets: 2-4 Reps: 8-12 Intensity: ?? Rest: 0-60sec after each superset Tempo: moderate: 2-0-2-0 slow: 4-2-1-1
3
Q
Phase 3: muscular development
Sets/reps/intensity/rest/tempo
A
Sets: 3-6 Reps: 6-12 Intensity: 75-85% Rest: 0-60 sec Tempo: 2-0-2-0
4
Q
Phase 4: Max Strength
Sets/reps/intensity/rest/tempo
A
Sets: 4-6 Reps: 1-5 Intensity: 85-100% Rest: 2-4 minutes Tempo: x-x-x (explosive)
5
Q
Phase 5: Power Training
Sets/reps/intensity/rest/tempo
A
Sets: 3-5 Reps: 1-5 strength, 8-10 power Intensity: s: 80-100 p: 30-45% Rest: 1-2 mins between pairs, 3-5 between circuits Tempo: x-x-x (explosive)
