OPT model Flashcards
1
Q
Phase 1 Phase name
A
Stabilization Endurance
2
Q
Phase 1 Reps and sets
A
12-20 reps
1-3 sets
3
Q
Phase 1 Intensity
A
50-70% 1RM
4
Q
Phase 1 Rest
A
0-90 sec
5
Q
Phase 1 Tempo
A
Ecc/Iso/Con
4/2/1
6
Q
Phase 2 name
A
strength endurance
7
Q
Phase 2 reps and sets
A
Strength 8-12
Super set stability
12-20
sets 2-4
superset 1-3
8
Q
Phase 2 intensity
A
70-80% 1RM
superset
50-70%1RM
9
Q
Phase 2 rest
A
0-60sec
superset
0-90sec
10
Q
phase 2 tempo
A
ecc/iso/con
2/0/2
superset
4/2/1
11
Q
Phase 3 name
A
strength hypertrophy
12
Q
phase 3 reps and sets
A
6-12 reps
3-5 sets
13
Q
phase 3 intensity
A
75-85% 1rm
14
Q
phase 3 rest
A
0-60sec
15
Q
phase 3 tempo
A
2/0/2
