OPT Training mode for each phase (1-5) Flashcards
1
Q
Phase 1 stabilization endurance Tempo
A
4/2/1
2
Q
Phase 1 (stabilization endurance): reps
A
12-20
3
Q
Phase 1 stabilization endurance: number of sets
A
1-3
4
Q
Phase 1 stabilization endurance Intensity
A
50-70% 1RM
5
Q
Phase 1 stabilization endurance Rest
A
0-90 seconds
6
Q
Phase 2 strength endurance: Reps for strength
A
8-12
7
Q
Phase 2 strength: how many reps?
A
12-20
8
Q
Phase 2 strength endurance: number of SETS
A
1-3; 2-4 superset
9
Q
Phase 2 strength endurance intensity
A
70-80% 1RM; superset 50-70% 1RM
10
Q
Phase 2 strength endurance rest
A
0-60/ superset 0-90
11
Q
Phase 2 strength endurance tempo
A
2/0/2; superset 4/2/1
12
Q
Phase 3 hypertrophy: reps
A
6-12
13
Q
Phase 3 hypertrophy sets
A
3-5
14
Q
Phase 3 hypertrophy: intensity % 1RM
A
75-85% 1RM
15
Q
Phase 3 hypertrophy: rest
A
0-60 seconds
