OPT Model

Question 1

What is Phase 1 in the Optimum Performance Training Model?

Answer 1

Stabilization Endurance

Question 2

What are the amount of reps associated with the Stabilization Endurance Phase in the OPT model?

Answer 2

12-20 reps

Question 3

What is Phase 2 in the Optimum Performance Training Model?

Answer 3

Strength & Endurance

Question 4

What is Phase 3 in the Optimum Performance Training Model?

Answer 4

Hypertrophy

Question 5

What are the amount of reps associated with the Hypertrophy Phase in the OPT model?

Answer 5

6-12 reps

Question 6

What is Phase 4 in the Optimum Performance Training Model?

Answer 6

Maximal Strength

Question 7

What is Phase 5 in the Optimum Performance Training Model?

Answer 7

Power

Question 8

What are the amount of reps associated with the Power Phase in the OPT Model?

Answer 8

1-20 reps

Question 9

What are the amount of sets associated with the Stabilization Endurance Phase in the OPT model?

Answer 9

1-3 sets

Question 10

What is the amount of intensity associated with the Stabilization Endurance Phase in the OPT model?

Answer 10

50-70%

Question 11

What is the amount of rest associated with the Stabilization Endurance Phase in the OPT model?

Answer 11

0-90 seconds

Question 12

What is the tempo associated with the Stabilization Endurance Phase in the OPT model?

Answer 12

Eccentric: 4 seconds
Isometric: 2 seconds
Concentric: 1 second

Question 13

What are the amount of reps associated with the Strength & Endurance Phase in the OPT model?

Answer 13

Strength: 8-12 reps
SUPERSET
Stability: 12-20 reps

Question 14

What are the amount of sets associated with the Strength & Endurance Phase in the OPT model?

Answer 14

Strength: 2-4 sets
SUPERSET
Stability: 1-3 sets

Question 15

What is the amount of intensity associated with the Strength & Endurance Phase in the OPT model?

Answer 15

Strength: 70-80% 1RM
SUPERSET
Stability: 50-70% 1RM

Question 16

What is the amount of rest associated with the Strength & Endurance Phase in the OPT model?

Answer 16

Strength: 0-60 seconds
SUPERSET
Stability: 0-90 seconds

Question 17

What is the tempo associated with the Strength & Endurance Phase in the OPT model?

Answer 17

Strength:
Eccentric: 2 seconds
Isometric: 0 seconds
Concentric: 2 seconds
SUPERSET
Stability:
Eccentric: 4 seconds
Isometric: 2 seconds
Concentric: 1 second

Question 18

What are the amount of sets associated with the Hypertrophy Phase in the OPT model?

Answer 18

3-5 sets

Question 19

What is the intensity associated with the Hypertrophy Phase in the OPT model?

Answer 19

75-85% 1RM

Question 20

What is the amount of rest associated with the Hypertrophy Phase in the OPT model?

Answer 20

0-60 seconds

Question 21

What is the tempo associated with the Hypertrophy Phase in the OPT model?

Answer 21

Eccentric: 2 seconds
Isometric: 0 seconds
Concentric: 2 seconds

Question 22

What are the amount reps associated with the Maximal Strength Phase in the OPT Model?

Answer 22

1-5 reps

Question 23

What are the amount sets associated with the Maximal Strength Phase in the OPT Model?

Answer 23

4-6 sets

Question 24

What is the intensity associated with the Maximal Strength Phase in the OPT Model?

Answer 24

85-100% 1RM

Question 25

What is the amount of rest associated with the Maximal Strength Phase in the OPT Model?

Answer 25

3-5 minutes

Question 26

What are the amount of sets associated with the Power Phase in the OPT Model?

Answer 26

3-6 sets

Question 27

What is the amount of intensity associated with the Power Phase in the OPT Model?

Answer 27

10% of bodyweight OR 30-45% 1RM

Question 28

What is the amount of rest associated with the Power Phase in the OPT Model?

Answer 28

3-5 minutes