OPT Model Flashcards
Phase 1
stabilization
Phase 2
strength endurance
Phase 3
hypertrophy
Phase 4
maximal strength
Phase 5
power
Phase 1 Reps and Sets
12-20; 1-3
Phase 1 Intensity
50-70% of 1RM
Phase 1 Rest
0-90 seconds
Phase 1 Tempo
4ecc/2iso/1con
Phase 2 Reps and Sets
8-12; 2-4 for strength
12-20; 1-3 for superset/stability
Phase 2 Intensity
70-80% for strength
50-70% for superset/stability
Phase 2 Rest
0-60 seconds
Phase 2 Tempo
2ecc/0iso/2con for strength
4ecc/2iso/1con for superset/stability
Phase 3 Reps and Sets
6-12; 3-5
Phase 3 Intensity
75-85%
Phase 3 Rest
0-60 seconds
Phase 3 Tempo
2ecc/0iso/2con
Phase 4 Reps and Sets
1-5; 4-6
Phase 4 Intensity
85-100%
Phase 4 Rest
3-5 mins
Phase 4 Tempo
x/x/x
Phase 5 Reps and Sets
1-5; 3-5 strength
8-10; 3-5 power
Phase 5 Intensity
85-100% strength
10% body weight or 30-45% power
Acute Variables
important components that specify how each exercise is to be performed
Training Volume
amount of physical training performed within a specified period
Annual Plan
generalized training plan that spans one year to show when the client will progress between phases
Monthly Plan
generalized training plan that spans 1 month and shows which phases will be required each day of each week
Weekly Plan
training plan of specific workouts that spans 1 week and shows which exercises are required each day of the week
