OPT Model Flashcards
What are the three stages of the OPT model?
Stabilization, Strength, Power
What are the OPT training phases?
- Stabilization endurance
- Strength endurance
- Hypertrophy (muscular development)
- Max strength
- Power
Which of the OPT training phases have supersets?
Strength Endurance, and Power
How many reps and sets are recommended for Stabilization Endurance?
1-3 sets of 12-20 reps
What is the Stabilization endurance tempo?
4/2/1
(4 secs eccentric
2 secs isometric pause
1 sec concentric)
How long is the rest in the Stabilization Endurance phase?
0-90 secs
What should warm-up and cool down be for the Stabilization endurance phase?
1-3 sets of static stretching or SMR (self myofascial release)
How should exercises be structured in the Strength Endurance phase?
A strength move followed by a stabilization move with similar motion
How many Strength phases are there?
3
How many reps and sets are recommended for Strength Endurance?
2-4 sets of 8-12 reps
What is the Strength Endurance tempo?
2-0-2 for strength excs
4-2-1 for stability excs
How long is the rest in the Strength Endurance phase?
0-60 secs
What is the structure of active stretching in the Strength phases?
1-2 sec hold, 5-10 reps
How many reps and sets are recommended for Muscle Development (Hypertrophy)?
Resistance training: 3-6 sets of 6-12 reps
12-20 reps is allowed if more muscular endurance is desired
What is the Muscle Development (Hypertrophy) tempo?
2-0-2
How long are the rests for Muscular Development?
Resistance training: 0-3 mins (that’s how it takes to recover ~100% ATP)
Core, balance, plyos: 0-60 secs
How many reps and sets are recommended in the Maximal Strength phase?
4-6 sets of 1-5 reps (resistance training)
What is the tempo for Max Strength?
Explosive–as fast as possible!
How long is the rest for Maximal Strength?
2-4 mins for resistance
0-60 sec for core, balance, etc.
How many reps and sets are recommended in the Power phase?
3-5 supersets of a strength-focused move w/ a power-focused move:
1-5 reps strength
8-10 reps power
What is the tempo for Power?
Explosive–as fast as possible!
What are the rests for Power?
1-2 mins between pairs
3-5mins between circuts
What is the only phase in which dynamic stretching is standard?
Power. In other phases it is optional.
In what phase are core and balance moves optional?
Power. In other phases core and balance are required.
What do all the phases’ warm ups have in common?
They include SMR for 1-3 body parts (hold 30 secs in tender areas) and some kind of stretching:
Stabilization- Static
Strength- Active
Power- Dynamic
Do all phases have the same cooldown?
Yes. Optional cardio, SMR, and optional static stretching
Which phases of the OPT model are optimal for reducing body fat?
Cycle phases 1, 2 & 3
Which phases of the OPT model are optimal for increasing lean mass?
Begin with phase 1, then cycle phases 2, 3 & 4
Which phases of the OPT model are optimal for sports performance?
Phases 1, 2 & 5
