OPT MODEL

Question 1

PHASE 1 STABILIZATION ENDURANCE

ACUTE VARIABLES:

Answer 1

4-2-1-1 TEMPO

0-90 SECOND REST PERIOD

VERTICAL LOADING

1-3 SETS

50-70% INTENSITY

4-6 WEEK DURATION

Important for correcting muscular imbalances, strengthening ligaments and tendons, and anything associated with proprioception & neuromuscular efficiency.

Question 2

PHASE 2 STRENGTH ENDURANCE

ACUTE VARIABLES

Answer 2

SUPER SETS: TWO EXERCISES PERFOMED BACK TO BACK WITHOUT ANY REST

BENCH PRESS INTO PUSH UP
SQUATS INTO STEP UP
PULL UP INTO SINGLE ARM CABLE ROW
MILITARY PRESS INTO SCAPTION (SHOULDER STABILIZATION)

Question 3

PHASE 3 MUSCULAR DEVELOPMENT

ACUTE VARIABLES

Answer 3

2-0-2-0 TEMPO

0-60 SECOND REST PERIOD

HORIZONTAL LOADING

3-6 SETS

75-85% INTENSITY

IMPORTANT FOR ADDING SIZE

(hypertrophy is the opposite of atrophy, it means to grow the size
of muscle fibers.)

Question 4

PHASE 4 MAXIMAL STRENGTH

ACUTE VARIABLES

Answer 4

X-X-X-X tempo

3-5-minute rest period

Horizontal Loading

3-5 sets

85-100% intensity

Important for optimizing rate of force.