Chapter 21 & 22: OPT Model and Exercise Modalities

Training plan

the specific outline that details the form of training, length of time, future changes, and specific exercises to be performed

Periodization

aka planned fitness training, a systematic approach to program design that exploits the general adaptation syndrome and the principle of specificity to vary the amount and type of stress placed on the body to produce adaptation and prevent injury.

Two primary objectives:

• divide training into distinct periods/phases

• train different form of strength in each period

Linear periodization

a traditional method of program design that aims to gradually increase the intensity of the training load while simultaneously decreasing volume over a set period of time.

Ex

• Weeks 1-4 Stabilization and Endurance = light to moderate loads 60-70% of 1RM

• Weeks 5-8 Hypertrophy and strength = moderate to heavy loads 70-85% of 1RM

• Weeks 9-12 Maximal Strength = heavy to max loads 85-100% 1RM

Undulating Periodization

uses changes in volume, intensity and exercise selection to provide loading differences on a daily or weekly basis.

Allows for more creativity and may help keep client more engaged.

Ex Monday-endurance, Wed - power, Fri - hypertrophy

Daily workout template

• warm up

• activation

• skill development

• resistance training

• clients choice

• cool-down

Stabilization Level

Focus on:

• improving basic movement patterns

• correcting muscle imbalances

• activate core muscles and stabilization of spine and pelvis

• prepares muscles tendons, ligaments and joints for future demands of training

Fundamental movement patterns

1. squat

2. hip hinge

3. pull

4. push

5. press

6. multiplanar movements

Strength Level

Purpose:

• increase ability of the core to stabilize the pelvis and spine under heavy loads, through greater range of motion

• increase load bearing capabilities of muscles, tendons, ligaments and joints

• increase volume of training

• increase metabolic demand by taxing the ATP-PC and glyocolytic energy systems

Phase 2 Strength Endurance

• hybrid training that bridges stabilization and strength

• uses superset technique : strength + stabilization

Phase 3 Muscular Development

• focus on hypertrophy

• increase volume and intensity

• optional but can still be tweaked for endurance and weight loss by reducing rest periods

Phase 4 Maximal Strength

• increases load placed on the body reaching near max capacity

• optional phase

• increase intensity (load) and number of sets

Loaded movement training

adding additional weight or load to dynamic, full-body, multiplanar movements