Reps Sets Intensity Tempo For Opt Model

Question 1

Phase 1 stabilization endurance

Explain reps sets intensity tempo rest

Answer 1

Reps 12-20

Sets 1-3

Intensity 50-70%

Tempo 4/2/1

Rest 0-90 seconds

Question 2

Phase 2 strength endurance

Tell me reps sets intensity tempo and rest

Answer 2

Reps 8-12

Sets 2-4

Intensity 70-80% 1 Rm

Tempo 2/0/2

Rest 0-60 seconds

Question 3

Phase 3 Hypertrophy

List reps sets intensity tempo rest

Answer 3

Reps 6-12

Sets 3-5

Intensity 75-85% 1 RM

Tempo 2/0/2

Rest 0-60 sec

Question 4

Phase 4 maximal strength

List reps sets intensity tempo rest

Answer 4

Reps 1-5

Sets 4-6

Intensity 85-100%

Tempo _______

Rest 3-5 minutes

Question 5

Phase 5 Power

Name reps sets intensity tempo rest

Answer 5

Reps 1-10

Sets 3-6

Intensity 10% of body weight or 30-35% 1 RM

Tempo _____

Rest 3-5 minutes