OPT MODEL Flashcards
(27 cards)
1
Q
12-20 reps
A
stabilization
2
Q
1-3 sets
A
stabilization
3
Q
50%-70% 1RM
A
stabilization
4
Q
0-90 sec rest
A
stabilization
5
Q
tempo 4/2/1
A
stabilization
6
Q
strength 8-12 reps, superset stability 12-20 reps
A
strength endurance
7
Q
1-3 SETS
A
strength endurance
8
Q
70 to 80% 1RM superset 50 tp 70% 1RM
A
strength endurance
9
Q
0-60, 0-90 sec rest
A
strength endurance
10
Q
temp 4/2/1
A
strength endurance
11
Q
6-12 REPS
A
hypertrophy
12
Q
3-5 sets
A
hypertrophy
13
Q
75-85% 1RM
A
hypertrophy
14
Q
0-60 sec rest
A
hypertrophy
15
Q
2/0/2
A
hypertrophy
16
Q
1-5 reps
A
maximal strength
17
Q
4-6 sets
A
maximal strength
18
Q
85-100% intensity
A
maximal strength
19
Q
3-5 min rest
A
max strength
20
Q
1-20 reps
A
power
21
Q
3-6 sets
A
power
22
Q
rest: 3-5min
A
power
23
Q
PHASE 1
A
Stabilization endurance
24
Q
PHASE 2
A
Strength Endurance
25
PHASE 3
Hypertrophy
26
PHASE 4
Maximal Strength
27
PHASE 5
Power
