OPT Training Model Flashcards
Periodization
Planned fitness training.
A systematic approach that exploits the general adaptation system & principle of specificity to vary the AMOUNT & TYPE OF stress placed on the body to enhance adaptation & prevent injury.
-Divide training into cycles
-Train dif’t. forms of strength in each cycle
Macrocycle
Annual plan.
Mesocycle
Monthly plan, but can be slightly shorter or longer to achieve a special goal.
Details the specific days of each workout & style of training used.
Microcycle
A weekly plan, or slightly longer.
Linear Periodization
Increase training load while simultaneously decreasing volume over a set period of time.
Ex.
Wk. 1-4: Stability & Endurance w/ light to moderate loads.
Wk. 5-8: Hypertrophy & Strength w/ moderate to heavy loads.
Wk. 9-12: Maximal Strength w/ heavy to max loads.
Undulating Periodization
Nonlinear. Changes volume, intensity & exe selection to provide variation on a daily or weekly basis.
Multiple training protocols in the same week.
OPT Model
Optimum Performance Training Model
3 Levels & 5 Phases (Steps)
Level 1: Stabilization
——————————
Phase 1: Stabilization Endurance
Level 2: Strength
————————-
Phase 2: Strength Endurance
Phase 3: Muscular Development
Phase 4: Maximal Strength
Level 3: Power
———————-
Phase 5: Power
Core Strength is included in all Steps
OPT Workout Template
Six parts:
Warm-up: Static stretch only overactive muscles. Focus on increasing flexibility in overactive muscles. Cardio limited to 5-10 mins.
Activation: A continuation of the warmup. Core & balance exe. targeted at strengthening under-active muscles. Corrective exercises.
Skill Development: Is OPTIONAL. Can use Plyo/SAQ. Or use this time for specialized instruction for new skills (basic movement to oly lifts & martial arts)
Resistance Training: Purposeful & Progressive.
Client’s choice: A BCT that increases self-efficacy & adherence.
Cool-down: Return muscles to optimum resting length. Light cardio for 5-10 mins is an option. Must perform self-myofascial & static stretch to regain normal length-tension relationships. Can reduce DOMS.
OPT: Stabilization Level
Phase 1: Stabilization Endurance
Length: 2-6 weeks
-Focus on proper movement patterns, exe skills, correcting muscle imbalances, improving joint ROM, increasing core stability
Fundamental Movement Patterns
Common & essential movements performed in daily life & exercise sessions.
Squat/ Hip hinge/ Pull-Push/ Pressing/ Multi-planar
Hip-Hinge vs Squat
Hip Hinge does not activate quads.
Little motion thru ankles/ knees.
Useful to strengthen anterior core (rectus abdominis) and posterior core (erector spinae & glute complex)
Squat: muscles and joints
Muscles:
Quads/ Gluteal complex/ HM/ Calves
Joints:
Ankle/ Knee/ Hip flexion & extension
Hip Hinge: muscles and joints
Muscles:
HM/ Gluteal complex/ low back/ Abd
Joints:
Hip flexion & extension
Pulling: muscles and joints
Muscles:
Latissimus dorsi, teres major, rhomboids, trapezius, biceps brachii, posterior delts
Concentric Joint actions:
Scapular retraction
Shoulder extension
Shoulder horizontal abduction
Elbow flexion
Pushing: muscles and joints
Muscles:
Pectoralis major
Anterior deltoids
Triceps brachii
Concentric joint actions:
Scapulae protraction
Shoulder flexion
Horizontal adduction
Elbow extension
Pressing: muscles and joints
Vertically oriented, like OHP
Muscles:
Deltoids
Trapezius
Triceps brachii
Rotator cuff (supraspinatus/ infraspinatus/ teres minor/ subscapularis)
Concentric joint actions:
Shoulder flexion
Elbow extension
Multiplanar movement: purpose
Maximize transfer of training effect for sport & daily living.
Train in frontal & traverse planes to prevent injuries which often occur in these planes.
Level 1 Stabilization, Phase 1: Stabilization Endurance
Warmup
Self-myofascial
Static stretch (same muscles targeted during self-myo to provoke a greater relaxation and ROM response) *min hold 30s
Optional dynamic stretch (One set of 3-10 stretches over 10-15 reps) A circuit can replace cardio.
Level 1 Stabilization, Phase 1: Stabilization Endurance
Activation
Core & Balance
Target local core muscles:
Rotatores
Multifidus
Transverse Abdominis
Diaphragm
Isometric & slow tempo
One to Four exe w/ 12-20 reps over 1-3 sets.
Target Balance capability:
Increase client’s awareness of limit of stability
Use limited movement of balance leg to improve REFLEXIVE (automatic) joint stabilization contractions that increase joint stability.
Same rep range as Core:
One to Four exe. w/ 12-20 reps over 1-3 sets
Level 1 Stabilization, Phase 1: Stabilization Endurance
Skill Dev.
Teach basic movement patterns, or program Plyo & SAQ exe.
Plyo: One to Three exe w/ rep range of 5-8 over 1-3 sets. Hold landing for 3-5s to assess.
SAQ: Four to Six exe w/ rep range 2-3 over 1-2 sets
Level 1 Stabilization, Phase 1: Stabilization Endurance
Resistance
Make exe progressively unstable to elicit greater postural control
One to Three sets w/ 12-20 reps w/ slow 4-2-1-1 tempo
Level 1 Stabilization, Phase 1: Stabilization Endurance
Cool down
Only 5-10 mins
-optional cardio
-self myo (1-3 muscle groups)
-static stretch same muscle groups
OPT Level 2 Strength, Phase 2:
Strength Endurance
Length: 2 to 6 weeks
A hybrid form of training that promotes increased stabilization endurance, hypertrophy, & strength.
Key method: SUPERSETS involving a strength focused exe (bp) followed immediately by a stabilization focused exe along similar biomechanical motion (pushup).
High Volume
Acute variables progressed by adding proprioceptive demand (instability), volume & intensity.
OPT Level 2 Strength, Phase 3:
Muscular Development
Length: 2-6 weeks
Specific for muscle growth using high levels of volume to force cellular changes resulting in increased muscle size.
Can be optional for those who want to avoid hypertrophy, OR made into more of an aerobic/anaerobic met-con by limiting RI & thus opening up possibilities for weight loss.
OPT Level 2 Strength, Phase 4:
Maximal Strength
Length: 2-6 weeks
Can be optional. Programming revolves around increasing the intensity and sets.
Reps decrease and Rest increases.
Level 2 Strength, Phase 2: Strength Endurance
Warmup
-self myofascial (3 muscle groups, hold trigger points for 30s min)
-active stretching (1 to 3 exe, 5-10 reps w/ 1-2s holds) This is a progression from static stretching in Level 1
-optional dynamic stretching (One set of 3 to 10 exe, w/ 10-15 reps)
-optional cardio 5-10m
Level 2 Strength, Phase 2: Strength Endurance
Activation
Core & Balance exe
More dynamic eccentric/concentric movements of the spine thru full ROM.
Core: One to Four exes, 8-12 reps over 2-4 sets. Moderate tempo 2-0-2-0 (ball crunches, cable rot, knee ups)
Balance: S/A/A Include dynamic ecc/conc. movement of the balance leg thru a full ROM. Dynamic control in midrange of motion w/ isometric stabilization at the end range. (SL Sq, SL RDL, Multiplanar Step up)
Level 2: Strength, Phase 2: Strength Endurance
Skill Dev
Plyo & SAQ
Or Special instruction: OLY Lifts, Martial Arts drills
Plyo: One to Four exe, 8-12 reps over 2-4 sets
More amplitude & no longer holding stability at end, rather, initiating new jump rapidly.
SAQ is optional but should be Six to Eight exes, w/ 3-5 reps over 3-4 sets.
Level 2: Strength, Phase 2: Strength Endurance
Resistance
Use Supersets:
Traditional Strength Exe followed by Stability-focused Exe for the same body part.
One to Two Supersets for each body part, w/ a rep range of 8-12 over 2-4 sets
Tempo for 1st: 2-0-2-0
Tempo for 2nd: 4-2-1-1
Level 2 Strength, Phase 3: Muscular Development
Resistance
Specific for hypertrophy, but can be used for weight-loss & body-composition improvement.
Increase VOLUME & INTENSITY
Exe per body part: 2 to 4
Sets: 3-6
Reps: 8-12
Tempo: moderate 2-0-2-0
Level 2 Strength, Phase 4: Maximal Strength
Resistance
Optional. Advanced form of training to target max strength but can also enhance hypertrophy.
Exe per body part: 2 to 4
Sets: 4-6
Reps: 1-5
Tempo: explosive
Cool down for all phases
Duration: 5-10m
-Cardio (optional)
-self myofascial (1-3 parts, 30s hold)
-static stretch (same parts as myo)
Power def.
Power equals Force x Velocity
-Increases in either Force or Velocity will increase Power
-either heavy loads at 85-100% RM for 1-5 reps OR light loads at 30-45% RM at fast tempo
-designed to increase the rate of force production/ speed of muscle contraction
-goal is to increase the rate of force production by increase the number of motor units recruited, their synchrony & the speed at which they are excited
-Power phase 2-6 wks.
Level 3 Power, Phase 5: Power
Warmup
Only self-myofascial & dynamic stretching w/o cardio b/c dynamic is a specific warmup.
Dynamic exe: 3-10
Reps: 10-15
Level 3 Power, Phase 5: Power
Activation
Optional Core & Balance
But if programmed, should be:
Core:
Exe: 1-2 (med ball throws)
Reps: 8-12
Sets: 1-3
Explosive tempo
Balance:
-goal is to develop proper deceleration ability to move the body from a dynamic state to a controlled stationary position (single leg landing & hold 3-5s)
Level 3 Power, Phase 5: Power
Skill Dev
Optional Plyo & SAQ
If programming, Plyo should be:
Exe: 1-4 (ice skaters, sl pwr step ups)
Reps: 8-12
Sets: 3-5
Level 3 Power, Phase 5: Power
Resistance
High Force & Velocity
Accomplished by SUPERSETTING:
Strength focused exe w/ a Power focused exe (BP w/ med ball pass, ball wt. no more than 10% BW)
Known as complex and contrast training.
OPT w/r to body fat reduction
Only use Phase 1, 2, and 3
Include Cardio
OPT w/r to increasing LBM
Phases 1, 2, 3, and 4.
Progress to higher volume
Cardio 4x/wk.
OPT w/r to improving sports performance
Uses all Phases; can omit Phase 3.
Most important Phase 1, 2 & 5
Can use Phase 4 in moderation.
