Section 5: Ch 13: Integrated Training and the OPT Model

Integrated training

a training concept that applies all forms of exercise such as flexibility, cardio, core, balance, plyo, speed, agility, quickness and resistance training into one system

Integrated training principles

• train in a systemic and progressive fashion

• train fundamental movement patterns

• train with optimal posture

• train for optimal range of motion

• train all planes of motion

• train based on assessment results

Exercise formats in Integrated Training

• Flexibility

• Cardio

• Core

• Balance

• Plyometric

• Speed, Agility, Quickness (SAQ)

Progressive overload

increasing the intensity or volume of exercise programs using a systematic and gradual approach

Fundamental movement patterns

common and essential movements performed in daily life and are involved in exercise motion in a training session

1. squatting

2. hip hinge

3. pulling

4. pushing

5. vertical overhead press

Acute variables

how each exercise is to be performed (exercise training variables). They determine the amount of stress placed on the body.

ex reps, sets, intensity, rep tempo, rest intervals, training volume, frequency, duration, exercise order

The Optimum Performance Training (OPT) Model

Level 1: Stabilization

• Phase 1: Stabilization Endurance

Level 2: Strength

• Phase 2: Strength Endurance

• Phase 3: Muscular Development

• Phase 4: Maximal Strength

Level 3: Power

• Phase 5: Power

[Level 1] Phase 1: Stabilization Endurance

goal is to improve movement patterns and enhance stabilization.

Focus on movements that enhance muscular endurance, joint range of motion, joint and core stability and muscular coordination.

Emphasis is on nailing technique and building good habits.

It’s important to cycle back to this phase periodically after strength and power training.

[Level 2 Strength] Phase 2: Strength Endurance Training

Goal is to enhance stabilization endurance while increasing prime mover strength.

Do a superset. First is a traditional strength exercise in a stable environment. Second is a stabilization exercise in a less stable environment.

Ex for chest do a bench press then a push up

[Level 2 Strength] Phase 3: Muscular Development Training

For people who want maximal muscle growth.

Increase volume (sets) and intensity.

Optional depending on client.

[Level 2 Strength] Phase 4: Maximal Strength Training

Gain maximal prime mover strength by lifting heavy loads.

Opt for exclusively heavy weights.

Common for powerlifting, shotput, football etc.

[Level 3 Power] Phase 5: Power

Should only do this phase after completing the previous phases or if client is well-conditioned with strong joint and core stability

Goal is to increase maximal strength and rate of force production.

Do a superset of a heavy load strength exercise then a power focused, high velocity exercise of similar joint dynamics

Ex for chest do a bench press then a medicine ball chest pass

Training volume

the sum of reps x resistance used

ex 10 reps for 3 sets at 45lbs

10 × 3 × 45 = 1,350 lbs total weight moved