IRONMAN COACHING CERTIFICATION NASM OPT Model
THE OPT MODEL
The OPT Model consists of 5 phases of training that are Level 2 – Phase 2 of training in the OPT Model focuses on
designed to be followed in order from phase 1 – phase 5 in strength, which includes strength endurance, hypertrophy
order to allow the athlete to make specific adaptations in each and maximal strength. It’s designed to maintain stability while
phase prior to progressing to the next phase of training. increasing muscle size and strength. This period of training is
necessary for anyone who wants to increase calories burned,
Level 1 - Phase 1 of the OPT Model focuses on stabilization
muscle size, strength and bone density.
and is designed to prepare the body for the demands of higher
levels of training – this level is crucial for all beginners. It is The focus of the strength phase will be:
also necessary to cycle back through this level after periods of Increasing the ability of the core to stabilize the pelvis and
strength and power training to maintain a high degree of core spine under heavier loads, through more complete ranges
and joint stability. In addition, it allows the body to actively rest of motion
for more intense bouts of training. The focus of stabilization
training includes: Increasing the load bearing capabilities of muscles,
tendons, ligaments and joints
Improving muscle balance
Increasing the volume of training
Improving stabilization of the core muscles
Increasing the metabolism
Preventing tissue overload by preparing muscles, tendons,
ligaments and joints for the upcoming demands of training Increasing communication and coordination of muscles
Improving overall cardiorespiratory and neuromuscular The strength period of training in the OPT model consists of
condition three phases: Phase 2 (Strength Endurance Training), Phase
3 (Hypertrophy Training) and Phase 4 (Maximal Strength
Establishing proper movement patterns and exercise Training).
techniques
Strength endurance is a hybrid form of training that promotes
Increasing muscular endurance increased stabilization endurance, hypertrophy and strength.
These are accomplished through low-intensity, high-repetition This form of training entails the use of superset techniques
exercises focused on core joint and stabilization. This will in which a more stable exercise (such as bench press) is
incorporate exercises that will progressively challenge the immediately followed with stabilization exercise with similar
body’s stability and requirements. As opposed to how much biomechanical motions (such as a stability ball push up). For
weight is being used. every set of exercises or body part worked, there are two
exercises or sets to perform.
The primary means of increasing the intensity of training in
this period is by performing exercises that cause the body to Similar to Phase 1, you can make bigger gains by increasing
use its internal balance and stabilization mechanisms. The sets, reps and intensity along with decreasing rest periods in
exercises should become more unstable and challenging between sets.
to maintain proper balance and form. This form of training Level 2 – Phase 3 of training in the OPT Model focuses on
has been shown to be extremely effective for increasing the Hypertrophy training. This is the second step in the strength
neuromuscular efficiency in the healthy, elderly, and unhealthy training model. Hypertrophy training is specific for the
population. adaptation of maximal muscle growth with fast results,
Stabilization Endurance Training is designed to create optimal focusing on high levels of volume (weight) with minimal rest
levels stabilization strength and postural control. Although periods to force cellular changes that result in an overall
this is the first phase of the OPT model, it’s important to cycle increase in muscle size, all without the use of steroids.
back through this phase of training between periods of higher Gains can be noticed if your goal is to increase lean body mass
intensity training seen in phases 2 through 5. This will allow for and general performance and if you have properly progressed
proper recovery and maintenance of high levels of stability that through Phases 1 and 2 of the OPT model.
will ensure optimal strength and power.
The principles of Hypertrophy Specific Training (HST) are:
Mechanical Load – Loading the muscles with tension.
Chronic Stimulation – Stimulating the muscles frequently.
IRONMAN COACHING CERTIFICATION NASM OPT Model
Progressive Load – Over time, the muscles become resistant encounter in everyday life and sports.
to loads and need to be increased. Power training is usually not a common practice, but has
Strategic Deconditioning – After increasing the load, a very viable and purposeful place in a properly planned
muscles will either become fatigued or you risk injury. After training program. Power is simply defined as force multiplied
the highest weights are used, and the load can no longer be by velocity (P=FxV). Therefore, any increase in either force or
increased, training must stop for a period so the muscles can velocity will produce an increase in power. This is accomplished
“decondition.” by increasing the load (force) as in progressive strength
training, or increasing the speed (velocity) with which you
Because goal of this phase is primarily hypertrophy, you will
move a load. The combined effect is a better rate of force
want to increase volume and intensity. Not everybody wants
production in daily activities and sporting events.
to build muscles to their optimal size, so this phase is optional
but recommended. To develop optimal levels of power,
Level 2 – Phase 4 of training in the OPT Model focuses on Individuals should train both with heavy loads (85 to 100%)
Maximal Strength training. This is the third step in the strength and light loads (30 to 45%) at high speeds.
training model. The maximal strength training phase focuses The 85 to 100% refers to the intensity for traditional
on increasing the load placed on the muscles of the body to strength training exercises.
increase the highest level of force.
The 30 to 45% intensity range is used for speed exercises,
Maximal intensity improves: such as speed squats in which the squats are performed as
Recruitment (use) of more muscles fast as possible with a lighter load.
Rate of force produced by individual muscles The range of training intensities is important to stimulate
different physiologic changes.
Muscle synchronization
These exercises and load increase power by increasing
Maximal strength training has also been shown to help
the force side of the power equation (force multiplied by
increase the benefits of power training used in phase 5: Power.
velocity).
Because the goal of phase 4 is maximal strength, you will want
The focus of power training is to increase the rate of force
to increase the intensity (weight) and volume (sets). For most
production by increasing the number of muscles activated
effective results:
(used), the synchrony (moving at the same time) between
Repetitions should be between 1 and 5 per set. Lifting them and the speed at which they are excited. The power level
this amount of weight takes maximal effort and will be of training in the OPT model consists of one phase of training:
exhausting. Power!
It’s best to focus on lifting as explosively as possible. In The power training phase focuses on both high force and
other words, give it all you got as soon as you start! velocity to increase power. This is accomplished by combining
Rest periods may need to be increased to allow for better strength exercise with a power exercise for each body part
recovery as the load (weight) increases. (such as performing a superset with a barbell bench press and
a medicine ball chest pass).
Whether you’re a professional athlete, amateur competitor
or someone who just wants to look and feel better, strength
training will get you there.
Maximal strength training is the only way to activate a large
number of fast twitch muscles, the largest muscles in the
body. Fast twitch muscles are used in powerful movements
like sprinting, jumping, punching, etc.
Level 3 – Phase 5 of training in the OPT Model is power
training. This last phase is designed to increase the rate of
force production (speed of muscle contraction). This form of
training uses the adaptations of stabilization and strength
acquired in the previous phases of training and applies them
with more realistic speeds and forces that the body will
