OPT Model Phase variables

Question 1

Stabilization endurance

Answer 1

12-20 reps per set
1-3 sets
50-70 intensity
slow tempo -4/2/1
0-90 rest

Question 2

Strength endurance

Answer 2

2-4 sets

8-12 reps per excerice or 16-24 per superset

Question 3

muscular development

Answer 3

3-6 sets
6-12 reps
intensity at 75-85% of their 1 RM
tempo: moderate 2/0/2
Rest 0-60

Question 4

maximal strength

Answer 4

85-100% of 1RM
1-5 reps
4-6 sets
fast tempo
3-5 min rest

Question 5

Power

Answer 5

superset
first exercise max strength for 1-5 reps
second excercise your moving relatively low loads quick for 8-10 reps

3-6 sets
35-45%
fast tempo. 3-5 min rest.