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OPT Specifics > OPT Specifics > Flashcards

OPT Specifics Flashcards

1
Q

OPT Phase 1

A

Stabilization Endurance

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1
Q

OPT Phase 2

A

Strength Endurance

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2
Q

OPT Phase 3

A

Muscular development

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3
Q

OPT Phase 4

A

Maximal strength

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4
Q

OPT Phase 5

A

Power

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5
Q

How many sets and reps in Phase 1

A

Stabilization Phase:
1-3 sets
12-20 reps

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6
Q

Tempo in Phase 1

A

Stabilization Phase:
4,2,1,1

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7
Q

Rest in Phase 1

A

Stabilization Phase:
0-90 seconds rest

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8
Q

How many sets and reps in Phase 2

A

Strength Endurance Phase:
2-4 sets
8-12 reps

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9
Q

Tempo in Phase 2 (Strength and Stability/Core tempos)

A

Strength Endurance Phase:
Strength/Resistance: 2,0,2,0
Stability/Core: 4,2,1,1

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10
Q

Rest in Phase 2

A

Strength Endurance Phase:
0-60 seconds rest

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11
Q

How many sets and reps in Phase 3 (resistance/strength and stability/core)

A

Muscular Development Phase:
Strength/Resistance: 3-6 sets, 6-12 reps
Stability/Core: 2-4 sets, 8-12 reps

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12
Q

Tempo in Phase 3

A

Muscular Development Phase:
Strength/Resistance: 2,0,2,0

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13
Q

Rest in Phase 3 (Strength/Resistance and Stability/Core)

A

Muscular Development Phase:
Strength/Resistance: 0-3 minutes (3 min for ATP to recover)
Core: 0-60 seconds

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14
Q

How many sets and reps in Phase 4 (resistance/strength and stability/core)

A

Maximal Strength Phase:
Resistance/Strength: 4-6 sets, 1-5 reps
Stability/Core: 2-4 sets, 8-12 reps

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15
Q

Tempo in Phase 4

A

Maximal Strength Phase:
Explosive

Get it DONE asap!

16
Q

Rest in Phase 4 (resistance/strength and stability/core)

A

Maximal Strength Phase:
Strength/Resistance: 2-4 minutes (3 min for ATP to recover)
Core: 0-60 seconds

17
Q

How many sets and reps in Phase 5 (reps for resistance and for power)

A

Power Phase:
3-5 sets
Resistance: 1-5 reps
Power: 8-10 reps

18
Q

Tempo in Phase 5

A

Power Phase:
Explosive

Get it DONE asap!

19
Q

Rest in Phase 5

A

Power Phase:
1-2 min

OPT Specifics (1 decks)

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