OPT MODEL Flashcards
Stabilisation endurance
Goals:
1. Muscular endurance
2. Joint stability
3. Flexibility
4. Control of posture
5. Overall movement efficiency
Strategy
1. Controlled yet proprioceptively enriched environment
2. Low loads, high reps
3. Performed in circuit fashion, short rest periods
Sets
1-3: resistance training, core and balance
Reps
12-20 for resistance, core and balance exercises
Tempo: 4/2/1
Rest: 0-90 secs
SMR and Static stretching: 1-3 sets required in warm up and cook down
Static stretching to help with muscular imbalances
Strength endurance
Goals
1. Increase lean body mass
2. Increase work capacity
3. Joint stability
Strategy
1. Moderate loads and reps 8-12
2. Superset: I stabilisation and 1 strength exercise
Sets
2-4 for core, balance and resistance training
Reps
8-12 for resistance, core and balance exercises 
Tempo:
2/0/2 strength exercises
4/2/1 stability exercises
Rest: 0-60 seconds
Warmup; Active stretching (1-2 sec hold, 5-10 reps)
Cools down: Static stretching and SMR
Hypertrophy
Goals
1. Increase muscle mass
Strategy
1. High volumes
2. Moderate to high loads
3. Moderate to low reps (6-12)
Sets
3-6 resistance training
2-4 core and balance
Reps
6-12 resistance training
8-12 core and balance
Tempo : 2/0/2
Warmup : active stretching (1-2 secs hold, 5-10 reps)
Rest
0-3 minutes resistance
0-60 seconds core, balance, plyometric (optional) and SAQ (optional)
Maximal strength
Goal
1. Increase maximal strength produced by a muscle
Strategy
1. High loads
2. Low reps (1-5)
3. Long rest periods
Sets
4-6 resistance training
2-4 core and balance
Reps
1-5 resistance
8-12 core and balance
Tempo: explosive
Rest:
2-4 mins resistance training
0-60 secs for core and balance
Greater than 6 sets for advanced clients is okay
Power
Goals
1. Increase rate of force production
2. Increase prime mover strength
Strategy
1. Superset: 1 strength and 1 power exercise
2. Perform all power exercises as fast as can be controlled
Sets
3-5 resistance training
Reps
1-5 (85%-100% 1RM) resistance training
8-10 (30-45% 1RM)
Tempo: explosive
Rest
1-2 mins per superset
3-5 mins between circuits
Warmup; dynamic stretching
Core and balance (optional)
Fat reduction
Phase 1,2,3
Increase lean mass
Initially phase 1 then cycle to 2,3,4
Sports performance
Phases 1,2,5
Core-stabilisation exercises
Marching
Two leg floor bridge
Floor prone cobra
Prone iso abs
Core strength exercises
Ball crunch
Back extension
Reverse crunch
Cable rotation
Core power exercises
Rotation chest pass
Ball medicine ball pullover throw
Front medicine ball oblique throw
Soccer throw
Balance stabilisation exercises
Single leg balance
Single leg balance reach
Single leg hip rotation
Single leg lift and chop
Single leg throw and catch
Balance strength exercises
Single leg squat
Single leg squat touchdown
Single leg Romanian deadlift
Multiplanar step up to balance
Multiplanar lunge to balance
Balance power exercises
Multiplanar hop with stabilisation
Multiplanar single leg box hop up with stabilisation
Multiplanar single leg box hop down with stabilisation
Plyometric stabilisation exercises
Plyometric jump with stabilisation
Squat jump with stabilisation
Box jump with stabilisation
Box jump down with stabilisation
Multiplanar jump with stabilisation
