OPT MODEL

Question 1

Stabilization
Phase 1

Goals

Answer 1

Stabilization endurance

Goals: improve muscular endurance
Enhance joint stability
Enhance control of posture
Improve neuromuscular efficiency

Question 2

Training strategies of phase 1

Answer 2

Training in unstable, yet controllable environment

Low loads high repetitions (12-20)

Question 3

Level two :strength

Answer 3

Phase 2: strength endurance
Phase3: Hypertrophy
Phase3:Maximal strength

Question 4

Phase 2 : strength endurance

Goals and Strategies

Answer 4

Improve work capacity
Joint stabilization
increase lean body mass

Increase loads from phase 1 to moderate levels with moderate repetition ranges (8-12)

Superset: one traditional strength and one stabilization exercise per body part

Question 5

Phase 3: Hypertrophy

Goals and strategies

Answer 5

Maximal muscle growth

Accomplished by high volume of moderate to high loads and moderate to low repetition ranges (6-12)

Question 6

Phase 4: maximal strength

Goals and strategies

Answer 6

Increase motor unit recruitment
Increase frequency of motor unit
Improve peak force

Light loads, low repetitions(1-5) longer rest periods

Question 7

Level 3: Power

Goals and strategies

Answer 7

Phase5: power

Enhance neuromuscular efficiency
Enhance prime mover strength
Increase rate of force production

Superset: one strength exercise (1-5reps) one power exercise (8-10reps) per body part
Perform all power exercises as fast as can be controlled