The Optimal Performance Training (OPT) model is a proven training system for CPT that can help every client achieve any goal safely and effectively. It is a research-proven system based on the science of human movement and integrated training principles (Distefano et al., 2013).
The OPT model consists of three levels (stabilization, strength and strength), divided into five phases; Phase 1 Stabilization Endurance Training, Phase 2 Strength Training, Phase 3 Strength Training, Phase 4 Maximum Strength Training and Phase 5 Strength Training.
In previous articles, we looked at the first three phases of the OPT model. We are now in phase 4, maximum strength training. If you look at all the phases of the OPT model, I think phase 4 is the easiest. Maximum strength is as it looks; we increase the load on different body tissues to induce strength adjustments.
In phase 4, it is necessary for the individual to lift progressively heavier loads close to or with their maximum intensity, called maximum of one repetition (1RM). This training protocol increases the recruitment of motor units, the synchronization between them and the speed of energy generation, which is present especially at the start of the training program (Duchateau et al., 2006; Gabriel, 2006).
In other words, the maximum strength training protocol improves the body's ability to acquire multiple muscle fibers simultaneously, as well as the strength and frequency of the electrical signal transmitted by the nervous system. The result is a significant increase in strength.
As in the other phases of the OPT model, individuals typically spend two to six weeks training in phase 4. If we follow a linear path, we go to phase five: strength training or back to phase d previous workout. As mentioned, it all comes down to your client and what works best for them based on their goals, needs, preferences, and abilities.
Table of OPT models
FIXING THE TRAINING DESIGN
Programming doesn't have to be complicated. Phase 4, like all phases of the OPT model, uses the same training components. These components include:
Heating
Activation
Skill development
Resistance training
The customer's choice
Calm
Each component is designed and implemented to help induce a specific physical adaptation. However, you won't always have enough time to use every element of a workout.
It will be up to your fitness professionals to choose the most important components for your client. That said, let's https://www.divinepeacemke.com/primobolan-depot-before-and-after-female-results-after-using-this-steroid/ take a quick look at them and see how they work in phase 4 of the OPT model.
It is important to mention that we will see repeated information, as phases 2-4 share many of the same shaping properties. However, there are significant differences in strength training, which we will discuss later.
HEATING
Recall from previous blogs in this series that all phases of the OPT power level (Phase 2-4) share the same heating protocol. They consist of self-myofascial technology (SMT) and active stretching.
The training protocols for SMT remain the same regardless of the training phase. We want to pick one to three different muscle groups and hold each tender spot for about 30 seconds if we're using a foam roller. After working with SMT, we move on to active stretching. We will choose one to three different stretches for this particular way of stretching. These sections are "active" and require the individual to complete 5-10 repetitions.
Each rep should then be held for 1-2 seconds. Active stretching uses both agonist and synergistic muscles to help move the target joint(s) through the desired range of motion (ROM) (Vernetta-Santana et al., 2015). Active stretching can help increase motor neuron excitability, which helps create mutual inhibition of the target muscle (Kenny et al., 2019).
