OPT Training Model Flashcards
What does OPT stand for?
Optimum Performance Training
what are the 5 phases?
- Stabilization Endurance
- Strength Endurance
- Hypertrophy
- Maximal Strength
- Power
MNEMONIC for 5 Phases
Slutty Emma Sang Everywhere and Hudson Maintained Stupid, Period!
Phase 1: Stabilization Endurance
REPS
12-20
Phase 1: Stabilization Endurance
SETS
1-3
Phase 1: Stabilization Endurance
INTESNITY
50-70% 1 RM
Phase 1: Stabilization Endurance
REST
0-90 sec
Phase 1: Stabilization Endurance
TEMPO
4/2/1
Phase 2: Strength Endurance
REPS
Strength: 8-12
Superset
Stability: 12-20
Phase 2: Strength Endurance
SETS
2-4
Super Set
1-3
Phase 2: Strength Endurance
INTENSITY
70-80% 1RM
super set
50-70% 1Rm
Phase 2: Strength Endurance
REST
0-60 sec
super set
0-90sec
Phase 2: Strength Endurance
TEMPO
2/0/2
super set
4/2/1
Phase 3: Hypertrophy
REPS
6-12
Phase 3: Hypertrophy
SETS
3-5