OPT Model Flashcards
Phase 1: Stabilization endurance reps
12-20
Phase 1: Stabilization endurance sets
1-3
Phase 1: Stabilization endurance intensity
50%-70% of 1RM
Phase 1: Stabilization endurance rest
0-90 sec
Phase 1: Stabilization endurance tempo
Ecc/Iso/Con
4/2/1
Phase 2: Strength endurance reps
Strength 8 to 12
superset stability 12 to 20
Phase 2: Strength endurance sets
2-4
super set 1-3
Phase 2: Strength endurance intensity
70%-80% 1RM
superset 50% to 70% 1RM
Phase 2: Strength endurance rest
0-60 sec
superset 0-90 sec
Phase 2: Strength endurance tempo
Ecc/Iso/Con
4/2/1
Phase 3: Hypertrophy reps
6-12
Phase 3: Hypertrophy sets
3-5
Phase 3: Hypertrophy instensity
75%-85% 1RM
Phase 3: Hypertrophy rest
0-60 secs
Phase 3: Hypertrophy tempo
Ecc/Iso/Con
2/0/2
Phase 4: Maximal strength reps
1-5
Phase 4: Maximal strength sets
4-6
Phase 4: Maximal strength intensity
85%-100% 1RM
Phase 4: Maximal strength rest
3-5 min
Phase 4: Maximal strength tempo
Ecc/Iso/Con
x/x/x
Phase 5: Power reps
1-20
Phase 5: Power sets
3-6
Phase 5: Power intensity
10% body weight or 30%-45% of 1RM
Phase 5: Power rest
3-5 min
Phase 5: Power tempo
Ecc/Iso/Con
x/x/x
