OPT Model Flashcards
1
Q
Phase 1: Stabilization endurance reps
A
12-20
2
Q
Phase 1: Stabilization endurance sets
A
1-3
3
Q
Phase 1: Stabilization endurance intensity
A
50%-70% of 1RM
4
Q
Phase 1: Stabilization endurance rest
A
0-90 sec
5
Q
Phase 1: Stabilization endurance tempo
Ecc/Iso/Con
A
4/2/1
6
Q
Phase 2: Strength endurance reps
A
Strength 8 to 12
superset stability 12 to 20
7
Q
Phase 2: Strength endurance sets
A
2-4
super set 1-3
8
Q
Phase 2: Strength endurance intensity
A
70%-80% 1RM
superset 50% to 70% 1RM
9
Q
Phase 2: Strength endurance rest
A
0-60 sec
superset 0-90 sec
10
Q
Phase 2: Strength endurance tempo
Ecc/Iso/Con
A
4/2/1
11
Q
Phase 3: Hypertrophy reps
A
6-12
12
Q
Phase 3: Hypertrophy sets
A
3-5
13
Q
Phase 3: Hypertrophy instensity
A
75%-85% 1RM
14
Q
Phase 3: Hypertrophy rest
A
0-60 secs
15
Q
Phase 3: Hypertrophy tempo
Ecc/Iso/Con
A
2/0/2
