OPT phases/reps/sets/etc. Flashcards
Phase 1: stabilization endurance
Reps
12-20
Phase 1: stabilization endurance
sets
1-3
Phase 1: stabilization endurance
intensity
50-70%
1 RM
Phase 1: stabilization endurance
rest
0-90 sec
Phase 1: stabilization endurance
Tempo/ecc/iso/con
4/2/1
4 sec-ecc
2-iso
1-con
Phase 2: strength endurance
reps
strength: 8 to 12 superset
stability: 12-20
Phase 2: strength endurance
sets
2-4 supersets
1-3
Phase 2: strength endurance
intensity
70-80% : 1 RM superset
50-70%
1RM
Phase 2: strength endurance
rest
0-60 sec: superset
0-90 sec
Phase 2: strength endurance
tempo/ecc/iso/con
2/0/2 superset
4/2/1
Phase 3: hypertrophy
reps
6-12
Phase 3: hypertrophy
sets
3-5
Phase 3: hypertrophy
intensity
75-85%
1 RM
Phase 3: hypertrophy
rest
0-60 sec
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%
1 RM
Phase 4: maximal strength
rest
3-5 min
Phase 4: maximal strength
tempo: ecc/iso/con
x/x/x/
as fast as can be controlled
Phase 5: power
reps
1-20
Phase 5: power
sets
3-6
Phase 5: power
intensity
10% body weight
or
45% 1 RM
Phase 5: power
rest
3-5 min
Phase 5: power
tempo: ecc/iso/con
x/x/x
as fast as can be controlled
Phase: 1 stabilization endurance
example exercises
core: exercises involve little motion thru spine and pelvis supine marching two-leg floor bridge floor prone cobra (locust) plank
balance: improve stabilization contractions-the reflective (autonomic) bush walks single leg lift and chop single leg throw and catch bush walks (int and ext rotation)
plyo: little joint motion. /designed to est. optimal landing mechs, postural, alignment, reactive neuromuscular efficiency
squat jump w/stabilization
box jump w/stabilization
box jump down
Phase 2,3,4: strength
example exercises
core: exercises involve more dynamic eccentric and concentric movements of the spine thru full ROM ball (swiss ball) crunch back extensions reverse crunch cable rotation
balance: involve dynamic ecc&con movement of the balance leg thru full ROM
single-leg squat
single leg squat touchdown
step up to balance
plyo: involve dynamic ecc and con contraction thru full ROM
specify, speed, and neural demnand can also be progressed at this level
increase jt. stabilization, ecc strength, rate of production, and neuromuscular efficiency
squat jump
tuck jump
butt kick (dynamic)
power step-up
Phase 5: power
example exercises
core: exercises involve more dynamic ecc and con movements of the spine thru full ROM
specificity, speed, neural demands
increase dynamic stabilization, con strength (force production), ecc strength (force reduction), neuromuscular efficiency
rotation chest pass
med ball pullover throw
font med ball online throw
soccer throw
balance: develop proper deceleration ability to move the body from a dynamic state to a controlled stationary positions
high levels of eccentric strength, dynamic, neuromuscular efficiency, and reactive jt. stabilization
multiplanar hop w/stabilization
multiplanar single leg box hop up w/stabilization
plyo: increase jt. stabilization, ecc strength, rate of production, and neuromuscular efficiency fast and explosive as possible involve entire muscle action spectrum ice skaters single leg power step proprioceptive plyo.
