OPT Training Model Flashcards by Emma Baran

Q

What does OPT stand for?

A

Optimum Performance Training

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Q

what are the 5 phases?

A

Stabilization Endurance
Strength Endurance
Hypertrophy
Maximal Strength
Power

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Q

MNEMONIC for 5 Phases

A

Slutty Emma Sang Everywhere and Hudson Maintained Stupid, Period!

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Q

Phase 1: Stabilization Endurance

REPS

A

12-20

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Q

Phase 1: Stabilization Endurance

SETS

A

1-3

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Q

Phase 1: Stabilization Endurance

INTESNITY

A

50-70% 1 RM

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Q

Phase 1: Stabilization Endurance

REST

A

0-90 sec

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Q

Phase 1: Stabilization Endurance

TEMPO

A

4/2/1

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Q

Phase 2: Strength Endurance

REPS

A

Strength: 8-12
Superset
Stability: 12-20

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Q

Phase 2: Strength Endurance

SETS

A

2-4
Super Set
1-3

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Q

Phase 2: Strength Endurance

INTENSITY

A

70-80% 1RM
super set
50-70% 1Rm

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Q

Phase 2: Strength Endurance

REST

A

0-60 sec
super set
0-90sec

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Q

Phase 2: Strength Endurance

TEMPO

A

2/0/2
super set
4/2/1

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Q

Phase 3: Hypertrophy

REPS

A

6-12

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Q

Phase 3: Hypertrophy

SETS

A

3-5

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Q

Phase 3: Hypertrophy

INTENSITY

A

75-85% 1RM

Q

Phase 3: Hypertrophy

REST

A

0-60 sec

Q

Phase 3: Hypertrophy

TEMPO

A

2/0/2

Q

Phase 4: Maximal Strength

REPS

A

1-5

Q

Phase 4: Maximal Strength

SETS

A

4-6

Q

Phase 4: Maximal Strength

INTENSITY

A

85-100% 1RM

Q

Phase 4: Maximal Strength

REST

A

3-5 min

Q

Phase 4: Maximal Strength

TEMPO

A

x/x/x

Q

Phase 5: Power

REPS

A

1-10

Q

Phase 5: Power

SETS

A

3-6

Q

Phase 5: Power

INTENSITY

A

10% of BW

or 30-45% 1RM

Q

Phase 5: Power

REST

A

3-5 min

Q

Phase 5: Power

TEMPO

A

x/x/x