OPT Model

Question 1

OPT-Phase 1

Answer 1

Stabilization Endurance

Question 2

OPT-Phase 2

Answer 2

Strength Endurance

Question 3

OPT-Phase 3

Answer 3

Muscular Development

Question 4

OPT-Phase 4

Answer 4

Maximal Strength

Question 5

OPT-Phase 5

Answer 5

Power

Question 6

OPT_Level 1

Answer 6

Stabilization
Phase 1 (stabilization endurance)

Question 7

OPT_Level 2

Answer 7

Strength
(phases 2-4)

Question 8

OPT_Level 3

Answer 8

Power
(phase 5)

Question 9

Phase 1 Stabilization-
Reps

Answer 9

12-20

Question 10

Phase 1 Stabilization-
Sets

Answer 10

1-3

Question 11

Phase 1 Stabilization-
Intensity %

Answer 11

50-70% 1RM

Question 12

Phase 1 Stabilization-
Rest

Answer 12

0-90 sec

Question 13

Tempo Order

Answer 13

concentric/isometric/eccentric

Question 14

Phase 1 Stabilization-
Tempo

Answer 14

4/2/1

Question 15

Phase 2 Strength Endurance-
Reps

Answer 15

8-12

Question 16

Phase 2 Strength Endurance-
Sets

Answer 16

2-4

Question 17

Phase 2 Strength Endurance-
Intensity

Answer 17

70-80% 1RM

Question 18

Phase 2 Strength Endurance-
Rest

Answer 18

0-90sec

Question 19

Phase 2 Strength Endurance-
Tempo

Answer 19

4/2/1

Question 20

Phase 3 Hypertrophy-
Reps

Answer 20

6-12

Question 21

Phase 3 Hypertrophy-
Sets

Answer 21

3-6

Question 22

Phase 3 Hypertrophy-
Intensity

Answer 22

75-85% 1RM

Question 23

Phase 3 Hypertrophy-
Rest

Answer 23

0-60sec

Question 24

Phase 3 Hypertrophy-
Tempo

Answer 24

2/0/2

Question 25

Phase 4 Maximal Strength- Reps

Answer 25

1-5

Question 26

Phase 4 Maximal Strength- Sets

Answer 26

4-6

Question 27

Phase 4 Maximal Strength- Intensity

Answer 27

85-100% 1RM

Question 28

Phase 4 Maximal Strength- Rest

Answer 28

3-5 minutes

Question 29

Phase 4 Maximal Strength- Tempo

Answer 29

x/x/x (fast as possible)

Question 30

Phase 5 Power- Reps

Answer 30

1-10

Question 31

Phase 5 Power- Sets

Answer 31

3-6

Question 32

Phase 5 Power- Intensity

Answer 32

10% bw / or 35-45% 1RM

Question 33

Phase 5 Power- Rest

Answer 33

3-5 minutes

Question 34

Phase 5 Power- Tempo

Answer 34

x/x/x (fast as possible)

Question 35

Phase 5 superset

Answer 35

strength movement into explosive movement (ex-bench press into med ball throw) strength into power

Question 36

Phase 2 superset

Answer 36

strength movement into stability based movement (ex-bench press into push-up)

Question 37

Core-stabilization exercises should adhere to which of the following tempos?

Answer 37

4/2/1/1

Question 38

phases with supersets

Answer 38

2 & 5