Opt Model

Question 1

What is the first level of the opt model?
How many reps for resistance training ?
How many sets?
Tempo?
Rest?
How many sets of SMR and static stretching?

Answer 1

Stabilization endurance
12-20 reps
1-3 sets
4,2,1
0-90 seconds rest
1-3 sets of SMR

Question 2

What is the second phase of the OPT model?
How many reps ?
How many sets?
Rest?
Tempo?
Is their active stretching in the warm up?

Answer 2

Strength endurance
8-12 reps
2-4 sets
0-60 seconds
2,0,2 tempo for strength exercise
4,2,1 strength exercise
Yes, 1-2 seconds hold , 5-10 reps

Question 3

What is the 3th stage of the opt model?
How many sets for resistance training?
Sets / reps for core and balance ?
Tempo?
Active stretching?
Rest for resistance training ?
Rest for core and balance ?

Answer 3

Muscular Development
3-6 sets / 6-12 reps
2-4 sets 8-12 reps core and balance
2,0,2
Yes, 1-2 second hold , 5-10 reps
0-3 min
0-60 seconds

Question 4

What is the 4th phase of the opt model?
Reps for resistance training?
Reps for core and balance?
Tempo?
Rest?

Answer 4

Maximal strength
1-5 resistance
8-12 core and balance
Explosive or fast as possible with good from
2-4 minutes for resistance
0-60 for core and balance

Question 5

What is the 6th level of the opt model?
Reps?
Sets?
Rest?
What kind of stretching?

Answer 5

Power
Super set strength focused move heavy 1-5 reps with a power focused move ( lighter 8-10 reps)
3-5 for resistance training
85-100% 1rm

Rest 1-2 minutes between pairs
3-5 min between circuits
Dynamic