Detailed structure

​

Each programme in the phase consists of a warm-up, movement prep, main resistance section and a Cardio Vascular (CV) cool down.

​

• Warm-up starts with a self-myofascial release on any restricted muscles than stretching (look at the type of stretching above) followed by an optional pulse raiser.

• Movement prep consists of core exercises, reactive training and balance training (see above for specifics).

• Resistance section with CV does what it says on the tin. There is usually a total body exercise followed by an exercise for the chest, back, arms and legs. CV would be encouraged after resistance and can lead you into the cool down.

• Cooldown – optional pulse dropper, SMR of restricted muscles with static stretches of the tight muscles and muscles worked in the session.

 

Benefits

​

The OPT model was developed to concurrently improve all functional abilities, including flexibility, core stabilization, balance, strength, power, and cardiorespiratory endurance. This method of programme design provides a logical framework that removes all guesswork and reduces the possibility of a client trying to run before they can walk. As long as you follow the basic constructs of the programme and appropriate exercise selection you can’t go far wrong… all you need to do is follow the guidelines and chose which exercises are suitable for the clients goals.

​

Take a look...

​

If you’re new to exercise or a new trainer then the OPT is for you. Some people do criticise the model and say it is too rigid but I’m not sure I buy into that… when you really understand the model you do see it is versatile and flexible if that’s what you and the client want. It’s structured and follows a linear progression which will get results and limit the chance of injury.

​

Overview – Basic structure

​

The model was designed by NASM’s Dr Michael Clark. It’s split into 3 levels; stabilisation, strength and power. The strength level is split into 3 phases – strength endurance, hypertrophy and maximal strength.

​

Level 1 

 

Phase 1

Stabilisation Endurance – designed to focus on increasing stability, flexibility, core strength and coordination it provides the foundations of higher-level training. It involves using lower weights and higher reps (12-15) in a multiset (horizontal loading) or a circuit (vertical loading) format. It focuses on stabilisation training with a longer tempo of 4;2;1. The core consists of no movement

in the torso, the balance has no movement in the supporting leg and reactive training

focuses on teaching good landing mechanics. Stretches are static holds for up to

30 seconds.

​

Level 2

 

Phase 2 

 

Strength Endurance – builds strength whist maintaining stabilisation with supersets consisting of one stable strengthening exercise (moderate weights, moderate reps) at a 2;0;2 tempo and a stabilisation exercise (lower weights, higher reps) with the 4;2;1 tempo. Core now allows movement in the torso, the balance has movement in the supporting leg and reactive training focuses more on controlled repetitive movements. Stretches are called active-iso which involve holding a stretch for 1-2 seconds and repeating 5-10 reps.

​

Phase 3 

​

Hypertrophy is optional depending on the client’s goals similar to phase 2 but

with more volume which builds muscle.  Same core, reactive, balance and

stretches exercises as phase 2.

​

Phase 4

 

Maximal Strength is optional depending on the client’s goals with heavy weights and low reps (1-5) to enhance neuromuscular synchronisation, recruitment and force production. These exercises are usually performed in a multiset format. Same core, reactive, balance and

stretches exercises as phase 2 and 3.

​

Level 3

​

Phase 5

​

Power – focuses on improving strength and power using a superset format, usually referred to as contrast training. You take a stable strength exercise (e.g. Bench press) tempo 1;1;1 and superset with a power exercise (clap press-ups) for 8-10 reps. The core should be power focused, the balance would involve some form of power exercise (e.g ice-skaters) and the reactive component would consist of traditional power-based working as fast as possible. Stretches in the warm-up would be dynamic and static for the cool down.