Chapter 14- OPT model, performance training

program design

purposeful system or plan that put together to help an individual achieve a specific goal

acute variables

important components that specify how each exercise is performed

Repetition

one complete movement of an exercise

set

a group of consecutive reps

training intensity

someone’s level of effort compared with their maximal effort, which is usually expressed as a percentage

rep tempo

the speed with which each rep is performed

rest interval

the time taken to recover between sets

training volume

amount of physical training within a specified period

SET and REP scheme for muscular endurance/stabilization

reps: 12-20

sets: 1-3

sets and reps for hypertrophy

sets: 3-5

reps: 6-12

reps and sets for maximal strength (optional phase)

sets: 4-6

reps: 1-5

Power reps and sets

reps: 1-10

sets: 3-6

tempo for muscular endurance

slow 4/2/1

tempo for muscular hypertrophy

moderate

2/0/2

maximal strength tempo

fast/explosive

power tempo

fast/explosive

rest periods for all phases

1. musc endurance

   1. 0-90 seconds

2. musc hypertrophy

   1. 0-60 sec

3. maximal strength

   1. 3-5 min

4. power

   1. 3-5 min

periodization

1. annual plan → Macrocycle

2. monthly plan → mesocycle

3. weekly plan → microcycle

OPT Model intro

• 4 phases in chronological order

  • stabilization

  • hypertrophy

  • maximal strength

  • power

Stabilization benefits

• increasing stability

• increasing muscular endurance

• increase neuromuscular efficiency in core musculature

• improving intermuscular and intramuscular coordination

Stabilization phase continued

• aspects focused on:

  • flexibility

  • core

  • balance

  • Resistance

  • plyometric

Duration of the Stabilization phase

depends on client

but usually 4-6 weeks

strength phase benefits

• increase volume of training

• increase load bearing capabilities of muscles, tendons, ligaments etc

• increase motor unit recruitment

Strength endurance training

• form of training that uses superset techniques, where a compound strength exercise is done like a bench press and then after its completed, do a stability ball push up

strength endurance duration

average is 4 weeks

can change depending on client

Hypertrophy Training

• specific for the adaptation of maximal muscle growth

• high levels of volume

• minimal rest periods

Hypertrophy training

on average 4-5 weeks

depends client to client

Maximal Strength Training (Phase 4)

• improves

  • recruitment of more motor units

  • rate of force production

  • motor unit synchronization

OPT model for the goal of body fat reduction

• for fat loss, maximal strength and power are not needed

• only the first 2 phases need to be cycled through of the OPT model

  • phase 3 is optional

• cardiorespiratory training will be used in conjunction as well

• phase 2 will promote greater metabolic demand and phase 1 will allow the client proper recovery time