CH 13, L3: The Optimum Performance Training Model

OPT model

Training program for a society with more structural imbalances and susceptibility to injury.

THe 3 levels of the OPT model:

1. Stabilization

2. Strength

3. Power

Stabilization focuses on…

The first level that focuses on improving movement patterns and enhancing stabilization.

(T/F) It is not necessary to cycle back to stabilization level after periods of strength and power training.

False, it is necessary to maintain a high degree of core and joint stability.

Stabilization Endurance Training

Designed to teach optimal movement patterns and help clients get familiar with various modes of exercise.Pha

(T/F) Phase 1 requires heavy loads and explosive movements.

False, it focuses on slow and controlled movements, relativeley light loads, and meticulous attention to posture and technique.

Phase 2 Strength Endurance Training goal:

Enhance stabilization endurance while increasing prime mover strength.

How to superset for Strength endurance training:

Doing a traditional strength training exercise on a stable surface and then doing one that’s more unstable.

Phase 3 Muscular Development phase:

Hypertrophy is the main goal.

Phase 4 Maximal Strength

The goal is maximal prime mover strength by lifting heavy loads.

Phase 5 Power Training goal:

Increase maximal strength and rate of force production.