OPT phases/reps/sets/etc.

Question 1

Phase 1: stabilization endurance

Reps

Answer 1

12-20

Question 2

Phase 1: stabilization endurance

sets

Answer 2

1-3

Question 3

Phase 1: stabilization endurance

intensity

Answer 3

50-70%

1 RM

Question 4

Phase 1: stabilization endurance

rest

Answer 4

0-90 sec

Question 5

Phase 1: stabilization endurance

Tempo/ecc/iso/con

Answer 5

4/2/1

4 sec-ecc
2-iso
1-con

Question 6

Phase 2: strength endurance

reps

Answer 6

strength: 8 to 12 superset
stability: 12-20

Question 7

Phase 2: strength endurance

sets

Answer 7

2-4 supersets

1-3

Question 8

Phase 2: strength endurance

intensity

Answer 8

70-80% : 1 RM superset

50-70%
1RM

Question 9

Phase 2: strength endurance

rest

Answer 9

0-60 sec: superset

0-90 sec

Question 10

Phase 2: strength endurance

tempo/ecc/iso/con

Answer 10

2/0/2 superset

4/2/1

Question 11

Phase 3: hypertrophy

reps

Answer 11

6-12

Question 12

Phase 3: hypertrophy

sets

Answer 12

3-5

Question 13

Phase 3: hypertrophy

intensity

Answer 13

75-85%

1 RM

Question 14

Phase 3: hypertrophy

rest

Answer 14

0-60 sec

Question 15

Phase 3: hypertrophy

tempo: ecc/iso/con

Answer 15

2/0/2

Question 16

Phase 4: maximal strength

reps

Answer 16

1-5

Question 17

Phase 4: maximal strength

sets

Answer 17

4-6

Question 18

Phase 4: maximal strength

intensity

Answer 18

85-100%

1 RM

Question 19

Phase 4: maximal strength

rest

Answer 19

3-5 min

Question 20

Phase 4: maximal strength

tempo: ecc/iso/con

Answer 20

x/x/x/

as fast as can be controlled

Question 21

Phase 5: power

reps

Answer 21

1-20

Question 22

Phase 5: power

sets

Answer 22

3-6

Question 23

Phase 5: power

intensity

Answer 23

10% body weight
or
45% 1 RM

Question 24

Phase 5: power

rest

Answer 24

3-5 min

Question 25

Phase 5: power

tempo: ecc/iso/con

Answer 25

x/x/x

as fast as can be controlled

Question 26

Phase: 1 stabilization endurance

example exercises

Answer 26

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

Question 27

Phase 2,3,4: strength

example exercises

Answer 27

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

Question 28

Phase 5: power

example exercises

Answer 28

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.