OPT phases/reps/sets/etc.

Question 1

Phase 1: stabilization endurance

Reps

Answer 1

12-20

Question 2

Phase 1: stabilization endurance

sets

Answer 2

1-3

Question 3

Phase 1: stabilization endurance

intensity

Answer 3

50-70%

1 RM

Question 4

Phase 1: stabilization endurance

rest

Answer 4

0-90 sec

Question 5

Phase 1: stabilization endurance

Tempo/ecc/iso/con

Answer 5

4/2/1

4 sec-ecc
2-iso
1-con

Question 6

Phase 2: strength endurance

reps

Answer 6

strength: 8 to 12 superset
stability: 12-20

Question 7

Phase 2: strength endurance

sets

Answer 7

2-4 supersets

1-3

Question 8

Phase 2: strength endurance

intensity

Answer 8

70-80% : 1 RM superset

50-70%
1RM

Question 9

Phase 2: strength endurance

rest

Answer 9

0-60 sec: superset

0-90 sec

Question 10

Phase 2: strength endurance

tempo/ecc/iso/con

Answer 10

2/0/2 superset

4/2/1

Question 11

Phase 3: hypertrophy

reps

Answer 11

6-12

Question 12

Phase 3: hypertrophy

sets

Answer 12

3-5

Question 13

Phase 3: hypertrophy

intensity

Answer 13

75-85%

1 RM

Question 14

Phase 3: hypertrophy

rest

Answer 14

0-60 sec

Question 15

Phase 3: hypertrophy

tempo: ecc/iso/con

Answer 15

2/0/2

Question 16

Phase 4: maximal strength

reps

Answer 16

1-5

Question 17

Phase 4: maximal strength

sets

Answer 17

4-6

Question 18

Phase 4: maximal strength

intensity

Answer 18

85-100%

1 RM

Question 19

Phase 4: maximal strength

rest

Answer 19

3-5 min

Question 20

Phase 4: maximal strength

tempo: ecc/iso/con

Answer 20

x/x/x/

as fast as can be controlled

Question 21

Phase 5: power

reps

Answer 21

1-20

Question 22

Phase 5: power

sets

Answer 22

3-6

Question 23

Phase 5: power

intensity

Answer 23

10% body weight
or
45% 1 RM

Question 24

Phase 5: power

rest

Answer 24

3-5 min

Question 25

Phase 5: power | tempo: ecc/iso/con

Answer 25

x/x/x as fast as can be controlled

Question 26

Phase: 1 stabilization endurance | example exercises

Answer 26

``` core: exercises involve little motion thru spine and pelvis supine marching two-leg floor bridge floor prone cobra (locust) plank ``` ``` balance: improve stabilization contractions-the reflective (autonomic) bush walks single leg lift and chop single leg throw and catch bush walks (int and ext rotation) ``` plyo: little joint motion. /designed to est. optimal landing mechs, postural, alignment, reactive neuromuscular efficiency squat jump w/stabilization box jump w/stabilization box jump down

Question 27

Phase 2,3,4: strength | example exercises

Answer 27

``` core: exercises involve more dynamic eccentric and concentric movements of the spine thru full ROM ball (swiss ball) crunch back extensions reverse crunch cable rotation ``` balance: involve dynamic ecc&con movement of the balance leg thru full ROM single-leg squat single leg squat touchdown step up to balance plyo: involve dynamic ecc and con contraction thru full ROM specify, speed, and neural demnand can also be progressed at this level increase jt. stabilization, ecc strength, rate of production, and neuromuscular efficiency squat jump tuck jump butt kick (dynamic) power step-up

Question 28

Phase 5: power | example exercises

Answer 28

core: exercises involve more dynamic ecc and con movements of the spine thru full ROM specificity, speed, neural demands increase dynamic stabilization, con strength (force production), ecc strength (force reduction), neuromuscular efficiency rotation chest pass med ball pullover throw font med ball online throw soccer throw balance: develop proper deceleration ability to move the body from a dynamic state to a controlled stationary positions high levels of eccentric strength, dynamic, neuromuscular efficiency, and reactive jt. stabilization multiplanar hop w/stabilization multiplanar single leg box hop up w/stabilization ``` plyo: increase jt. stabilization, ecc strength, rate of production, and neuromuscular efficiency fast and explosive as possible involve entire muscle action spectrum ice skaters single leg power step proprioceptive plyo. ```