OPT Model

Question 1

What are the three stages of the OPT model?

Answer 1

Stabilization, Strength, Power

Question 2

What are the OPT training phases?

Answer 2

1. Stabilization endurance
2. Strength endurance
3. Hypertrophy (muscular development)
4. Max strength
5. Power

Question 3

Which of the OPT training phases have supersets?

Answer 3

Strength Endurance, and Power

Question 4

How many reps and sets are recommended for Stabilization Endurance?

Answer 4

1-3 sets of 12-20 reps

Question 5

What is the Stabilization endurance tempo?

Answer 5

4/2/1
(4 secs eccentric
2 secs isometric pause
1 sec concentric)

Question 6

How long is the rest in the Stabilization Endurance phase?

Answer 6

0-90 secs

Question 7

What should warm-up and cool down be for the Stabilization endurance phase?

Answer 7

1-3 sets of static stretching or SMR (self myofascial release)

Question 8

How should exercises be structured in the Strength Endurance phase?

Answer 8

A strength move followed by a stabilization move with similar motion

Question 9

How many Strength phases are there?

Answer 9

3

Question 10

How many reps and sets are recommended for Strength Endurance?

Answer 10

2-4 sets of 8-12 reps

Question 11

What is the Strength Endurance tempo?

Answer 11

2-0-2 for strength excs
4-2-1 for stability excs

Question 12

How long is the rest in the Strength Endurance phase?

Answer 12

0-60 secs

Question 13

What is the structure of active stretching in the Strength phases?

Answer 13

1-2 sec hold, 5-10 reps

Question 14

How many reps and sets are recommended for Muscle Development (Hypertrophy)?

Answer 14

Resistance training: 3-6 sets of 6-12 reps
12-20 reps is allowed if more muscular endurance is desired

Question 15

What is the Muscle Development (Hypertrophy) tempo?

Answer 15

2-0-2

Question 16

How long are the rests for Muscular Development?

Answer 16

Resistance training: 0-3 mins (that’s how it takes to recover ~100% ATP)
Core, balance, plyos: 0-60 secs

Question 17

How many reps and sets are recommended in the Maximal Strength phase?

Answer 17

4-6 sets of 1-5 reps (resistance training)

Question 17

What is the tempo for Max Strength?

Answer 17

Explosive–as fast as possible!

Question 17

How long is the rest for Maximal Strength?

Answer 17

2-4 mins for resistance
0-60 sec for core, balance, etc.

Question 18

How many reps and sets are recommended in the Power phase?

Answer 18

3-5 supersets of a strength-focused move w/ a power-focused move:
1-5 reps strength
8-10 reps power

Question 18

What is the tempo for Power?

Answer 18

Explosive–as fast as possible!

Question 19

What are the rests for Power?

Answer 19

1-2 mins between pairs
3-5mins between circuts

Question 20

What is the only phase in which dynamic stretching is standard?

Answer 20

Power. In other phases it is optional.

Question 21

In what phase are core and balance moves optional?

Answer 21

Power. In other phases core and balance are required.

Question 22

What do all the phases’ warm ups have in common?

Answer 22

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

Question 23

Do all phases have the same cooldown?

Answer 23

Yes. Optional cardio, SMR, and optional static stretching

Question 24

Which phases of the OPT model are optimal for reducing body fat?

Answer 24

Cycle phases 1, 2 & 3

Question 25

Which phases of the OPT model are optimal for increasing lean mass?

Answer 25

Begin with phase 1, then cycle phases 2, 3 & 4

Question 26

Which phases of the OPT model are optimal for sports performance?

Answer 26

Phases 1, 2 & 5