OPT Model

Question 1

Phase 1

Answer 1

stabilization

Question 2

Phase 2

Answer 2

strength endurance

Question 3

Phase 3

Answer 3

hypertrophy

Question 4

Phase 4

Answer 4

maximal strength

Question 5

Phase 5

Answer 5

power

Question 6

Phase 1 Reps and Sets

Answer 6

12-20; 1-3

Question 7

Phase 1 Intensity

Answer 7

50-70% of 1RM

Question 8

Phase 1 Rest

Answer 8

0-90 seconds

Question 9

Phase 1 Tempo

Answer 9

4ecc/2iso/1con

Question 10

Phase 2 Reps and Sets

Answer 10

8-12; 2-4 for strength

12-20; 1-3 for superset/stability

Question 11

Phase 2 Intensity

Answer 11

70-80% for strength

50-70% for superset/stability

Question 12

Phase 2 Rest

Answer 12

0-60 seconds

Question 13

Phase 2 Tempo

Answer 13

2ecc/0iso/2con for strength

4ecc/2iso/1con for superset/stability

Question 14

Phase 3 Reps and Sets

Answer 14

6-12; 3-5

Question 15

Phase 3 Intensity

Answer 15

75-85%

Question 16

Phase 3 Rest

Answer 16

0-60 seconds

Question 17

Phase 3 Tempo

Answer 17

2ecc/0iso/2con

Question 18

Phase 4 Reps and Sets

Answer 18

1-5; 4-6

Question 19

Phase 4 Intensity

Answer 19

85-100%

Question 20

Phase 4 Rest

Answer 20

3-5 mins

Question 21

Phase 4 Tempo

Answer 21

x/x/x

Question 22

Phase 5 Reps and Sets

Answer 22

1-5; 3-5 strength

8-10; 3-5 power

Question 23

Phase 5 Intensity

Answer 23

85-100% strength

10% body weight or 30-45% power

Question 24

Acute Variables

Answer 24

important components that specify how each exercise is to be performed

Question 25

Training Volume

Answer 25

amount of physical training performed within a specified period

Question 26

Annual Plan

Answer 26

generalized training plan that spans one year to show when the client will progress between phases

Question 27

Monthly Plan

Answer 27

generalized training plan that spans 1 month and shows which phases will be required each day of each week

Question 28

Weekly Plan

Answer 28

training plan of specific workouts that spans 1 week and shows which exercises are required each day of the week