Programming Review

Question 1

OPT: Describe

Answer 1

Optimum Performance Training

3 Steps over 5 Phases

Step 1: Stabilization
Phase 1: Stabilization Endurance

Step 2: Strength
Phase 2: Strength Endurance
Phase 3: Muscular Development
Phase 4: Maximal Strength

Step 3: Power
Phase 5: Power Training

Question 2

OPT: Stability Endurance Training

Answer 2

Phase 1

Adaptations:

• Mobility & Flexibility
• Core & Joint Stabilization
• Postural alignment & control

Question 3

OPT: Strength Endurance

Answer 3

Phase 2

Adaptations:

• Core Strength
• Joint stabilization
• Prime mover strength & muscular endurance

Question 4

OPT: Muscular Development

Answer 4

Phase 3

Adaptations:

• Core Strength
• Muscular strength and hypertrophy

Question 5

OPT: Maximal Strength

Answer 5

Phase 4

Adaptations:

• Core strength
• Maximal muscular strength

Question 6

OPT: Power

Answer 6

Phase 5

Adaptations:

• Rate of force production
• Maximal strength
• Core strength

Question 7

OPT Workout Template:

Answer 7

Warmup

Activation

Skill development

Resistance training

Client’s choice

Cool down

Question 8

Resistance Training design: Phase 2

Answer 8

Phase 2: Strength Endurance

Method: Supersets of strength-focused then stability-focused.

Exercises: 1 to 2 per body part

Sets: 2 to 4

Reps: 8 to 12

Tempo:

Strength focused 2-0-2-0

Stability focused 4-2-1-1

Question 9

Resistance Training design: Phase 3

Answer 9

Phase 3 is Muscular Development

Exercises: 2 to 4 per body part

Sets: 3 to 6

Reps: 6 to 12

Tempo: moderate 2-0-2-0

Question 10

Resistance Training design: Phase 4

Answer 10

Phase 4 is Maximal Strength

Exercises: 2 to 4 per body part

Sets: 4 to 6

Reps: 1 to 5

Tempo: explosive

Question 11

Resistance Training design: Phase 5

Answer 11

Phase 5 is Power

Method: Heavy loads at low reps or light loads (30-45% 8-10RM) at fast tempo

Supersets of max strength focused & power focused

Max strength: 1 to 5 reps

Power focused: 8 to 10 reps