OPT model Flashcards by Love Han

Q

Phase 1 Phase name

A

Stabilization Endurance

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Q

Phase 1 Reps and sets

A

12-20 reps

1-3 sets

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Q

Phase 1 Intensity

A

50-70% 1RM

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Q

Phase 1 Rest

A

0-90 sec

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Q

Phase 1 Tempo

A

Ecc/Iso/Con

4/2/1

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Q

Phase 2 name

A

strength endurance

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Q

Phase 2 reps and sets

A

Strength 8-12
Super set stability
12-20

sets 2-4
superset 1-3

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Q

Phase 2 intensity

A

70-80% 1RM
superset
50-70%1RM

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Q

Phase 2 rest

A

0-60sec
superset
0-90sec

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Q

phase 2 tempo

A

ecc/iso/con
2/0/2
superset
4/2/1

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Q

Phase 3 name

A

strength hypertrophy

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Q

phase 3 reps and sets

A

6-12 reps

3-5 sets

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Q

phase 3 intensity

A

75-85% 1rm

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Q

phase 3 rest

A

0-60sec

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Q

phase 3 tempo

A

2/0/2

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Q

phase 4 name

A

maximal strength

Q

phase 4 reps and sets

A

1-5 reps

4-6 sets

Q

phase 4 intensity

A

85-100% 1rm

Q

phase 4 rest

A

3-5mins

Q

phase 5 name

A

power

Q

phase 5 reps and sets

A

1-10 reps

3-6 sets

Q

phase 5 intensity

A

10% body weight or 30-45% 1rm

Q

phase 5 rest

A

3-5 mins