OPT Model Flashcards
1
Q
Muscular Endurance/Stabilization (Phase 2 & 1)
A
12-20 Reps 1-3 Sets 50-70% 1Rm 4/2/1 Tempo 0-90 sec Rest SMR & Static Stretching
2
Q
Hypertrophy Phase 3
A
6-12 Reps 3-5 Sets 75-85% 1RM 2/0/2 Tempo 0-60 sec Rest SMR & Active Iso Stretching
3
Q
Max Strength Phase 4 (Reps, Sets, %1RM, Tempo, Rest, Stretching)
A
1-5 Reps 4-6 Sets 85-100% 1RM Fast/Explosive Tempo 3-5 min Rest SMR & Active Iso stretching
4
Q
Power phase 5
A
1-10 Reps 3-6 Sets 30-40% 1RM Fast/Explosive Tempo 3-5 min Rest SMR & Dynamic Stretching
