Chapter 14

Integrated Program Design and the Optimum

Performance Training™ (OPT™) Model
 Purpose
• To provide the fitness professional with the
fundamental concepts related to program
design.
• To allow the fitness professional to select
and administer the appropriate program
design for all clients.
 Objectives
• After this presentation, the participant will
be able to:
– Define and describe the acute training
variables within the OPT model.
– Describe the stages and phases within the
OPT model.
– Design programs for each phase of training.
 Program Design
• Traditional Programs
– Based on the experiences of the fitness professional.
– Have led to many scientifically unsupported training
programs that have created confusion for the fitness
professional.
• Today’s Program
– Safe, effective, and productive.
– Fitness professionals must be competent at designing
resistance training programs for a variety of clients.
– When using a structured, scientifically based program
design model, it becomes very simple.
 Program Design
• Creating a purposeful system or plan to
achieve a goal.
• The purpose of a training program is to
provide a path for the client to achieve his
or her goal.
– Requires the fitness professional to have a
comprehensive understanding of key
concepts.
 Program Design
• What exercises are most appropriate for my
client?
• What exercises are contraindicated for my client?
• What exercise intensities are appropriate for my
client?
• How many exercises are appropriate for my
client?
• How many sets and repetitions should I have my
client perform?
• How many days per week should my client train?
 Periodization and the OPT Model

• Physiologic adaptations of stabilization,

strength, and power must take place in a
planned, progressive manner to establish
the proper foundation of strength for each
subsequent adaptation.
 OPT Model Phases
• Five Training Phases
– How do these phases promote specific
adaptations?
– What are the acute variables for each of the
phases?
 Application
• Selecting the right exercises.
• Selecting the right acute variables.
• Applying both in a periodized manner to
different populations with different goals.
 Program Design Concepts
• The remaining portions of this
section will detail.
– Acute variables.
– Periodization as it relates to the OPT
model.
– Five phases of the OPT model.
– How to apply the OPT program
design model to various goals.
Program Design Concepts
 Acute Variables
• What they are?
• How do they affect the desired
adaptation?
• How do they affect the overall training
program?
 Acute Variables
• The most fundamental components
of designing a training program.
• Determine the amount of stress
placed on the body and, ultimately,
what adaptation the body will incur.
 Acute Variables
• Repetitions
• Sets
• Training Intensity
• Training Volume
• Repetition Tempo
• Rest Interval
• Exercise Selection
• Exercise Order
• Training Duration
• Training Frequency
 Repetitions
• One complete movement of a particular
exercise.
– Three muscle actions
• Concentric
• Isometric
• Eccentric
• A means to count the number of movements
performed in a given amount of time.
– Counts the time under tension.
 Repetitions
• Each training phase has specific goals and
therefore requires a specific number of
repetitions to achieve these goals.
– Training in a specific repetition range yields
specific adaptations.

The Repetition Continuum

Training Adaptation Repetition Range

Power 1–10
Maximal Strength 1–5
Hypertrophy 6–12
Muscular Endurance/Stabilization 12–20
 Sets
• Group of consecutive repetitions
• Set factors
– Repetitions
– Training intensity
– Number of exercises
– Training level
– Recoverability
• Inverse relationship among sets,
repetitions, and intensity
 Sets
• Fewer sets, higher repetitions, lower intensity
– Endurance and hypertrophy
• More sets, lower repetitions, higher intensity
– Strength and power

The Set Continuum

Training Adaptation Set Range

Power 3–6
Maximal Strength 4-6
Hypertrophy 3-5
Muscular Endurance/Stabilization 1–3
 Training Intensity
• Level of effort compared with maximum
effort.
– Traditionally determined by the number of
sets and repetitions performed.
– Based on specific training goals.
The Intensity Continuum

Training Adaptation Intensity Range

30–45% of one rep max (1RM) or up to

Power 10% of body weight
Maximal Strength 85–100% of 1RM
Hypertrophy 75–85% of 1RM
Muscular Endurance/Stabilization 50–70% of 1RM
 Training Intensity
• Unstable, multiplanar environment
increases intensity.
– Requires increased levels of muscle activity
for joint stabilization.
 Repetition Tempo
• The speed with which each repetition is
performed.
• Can be manipulated to achieve specific
training objectives.
The Repetition Tempo Spectrum

Training Adaptation Training Velocity

(Eccentric/Isometric/Concentric)

Power Explosive (x/x/x)

Maximal Strength Explosive (x/x/x)
Hypertrophy Moderate (2/0/2)
Muscular Endurance/Stabilization Slow (4/2/1)
 Repetition Tempo
• Repetition tempo spectrum of muscle action
– Significant impact on the functional outcome of
the stressed tissues.
– By emphasizing eccentric and isometric muscle
actions at slower velocities during the initial
phases of training (phase 1), more demand is
placed on the connective tissue as well as
preparing the nervous system for functional
movements.
– Important to build the appropriate physiologic
foundation for more specific forms of
hypertrophy, strength, and power training.
 Rest Interval
• The time taken to recuperate between sets
or exercises.
• Has a dramatic effect on the outcome of
the training program.
• Primary energy used during training
depends on the training phase, intensity,
and goal.
 Rest Interval
• Muscular Endurance and Stabilization Adaptation
– Best developed with relatively short rest periods;
generally 0–90 seconds.
• Hypertrophy
– Best achieved with relatively short rests periods often
ranging from 0–60 seconds.
• Maximal Strength Adaptations
– Best achieved with relatively long rest periods;
generally 3–5 minutes.
• Power Adaptations
– Require relatively long rest periods, generally 3–5
minutes depending on the client’s level of fitness.
 Rest Interval
• The ability to replenish ATP and phosphocreatine (PC)
supplies.
– Crucial for optimal performance and the desired adaptation.
• By adjusting the rest interval, energy supplies can be
regained according to the goal of the training program.
– 20–30 seconds: approximately 50% recovery of ATP-PC
– 40 seconds: approximately 75% recovery of ATP-PC
– 60 seconds: approximately 85–90% recovery of ATP-PC
– 3 minutes: approximately 100% recovery of ATP-PC
 Training Volume
• The total amount of work performed within
a specified time period.
• Varies among individuals.
– Training phase
– Goals
– Age
– Work capacity
– Recoverability
– Nutritional status
– Injury history
– Life Stress
 Training Volume
• Inversely related to intensity.
– Cannot safely perform high volumes of high-intensity
exercises.
• Training phase and goal dictate the volume.
 Training Frequency
• The number of training sessions conducted
during a given period (usually 1 week).
• Factors of training sessions per week, per
body part.
– Training goals
– Age
– General health
– Work capacity
– Nutritional status
– Recoverability
– Lifestyle and other stressors
 Training Frequency
• Optimum training frequency for
improvements in strength is 3 to 5 times
per week.
• At least 1 to 2 times per week is sufficient
to maintain the physical, physiologic, and
performance improvements achieved
during other phases of training.
 Training Duration
• Timeframe from the start of the workout to
the finish of the workout.
• Length of time (number of weeks) spent in
one phase (or period) of training.
 Training Duration
• Training programs that exceed 60–90
minutes (excluding warm-up and cool-
down).
– Rapidly declining energy levels.
– Alterations in hormonal and immune system
responses.
 Exercise Selection
• The process of choosing exercises for program
design.
• Should be specific to the training goals and
based on the principles of the exercise selection
continuum.
Exercise Selection Examples
 Exercise Selection
• Progress in a systematic fashion by following the
progression continuum.
 Periodization and the OPT Model

• Varies the focus of a training program at

regularly planned periods to produce
optimal adaptation.
• Two primary objectives:
– Dividing the training program into distinct
periods (or phases) of training.
– Training different forms of strength in each
period (or phase).
• Controls fatigue and volume of training.
• Prevents injury.
 Periodization and the OPT Model
• Training Plans
– Annual
• Organizes the training program for a 1-year
period.
– Monthly
• Details the specific days of each workout,
showing the client exactly what phase of the
OPT model (type of training) will be required
each day of the week as well as when the
reassessment will occur.
– Weekly Plan
• Gives the client a picture of exactly what
exercises will be used in his or her workout for
that period.
 Periodization and the OPT Model

• Periodization Cycles
– Annual plan = Macrocycle
– Monthly plan = Mesocycle
– Weekly plan = Microcycle
The OPT Model
 Stabilization
• Focuses on the main adaptation of
stabilization (or anatomic adaptation).
• Prepares the body for the demands of
higher levels of training that may follow.
• Goals:
– Correct muscle imbalances.
– Improve stabilization of the core musculature.
– Prevent tissue overload by preparing muscles,
tendons, ligaments, and joints for the upcoming
imposed demands of training.
– Improve overall cardiorespiratory and
neuromuscular condition.
– Establish proper movement patterns and
exercise technique.
 Stabilization
• Phase 1: Stabilization Endurance
– Most first-time typical clients will start in this
phase of training.
– Creates optimum levels of stabilization
strength and postural control.
– Multiplanar, proprioceptively enriched
environment allows optimum recruitment of
joint stabilizers.
• Establishes high levels of neuromuscular control
and functional strength.
Stabilization
 Strength
• Hypertrophy and maximal strength
• Goals:
– Increase the ability of the core musculature to stabilize the pelvis
and spine under heavier loads, through more complete ranges of
motion.
– Increase the load-bearing capabilities of muscles, tendons,
ligaments, and joints.
– Increase the volume of training with more reps, sets, and intensity
– Increase metabolic demand by taxing the ATP-PC and glycolysis
energy systems to induce cellular changes in muscle (weight loss or
hypertrophy).
– Increase motor unit recruitment, frequency of motor unit
recruitment, and motor unit synchronization (maximal strength).
 Strength
• Phase 2: Strength Endurance
– Improves stabilization endurance and
increases strength.
– Superset
• More stable exercise (such as a bench press) is
immediately followed (superset) with a stabilization
exercise with similar biomechanical motions (such
as a stability ball push-up).
• Allows for increased motor unit recruitment after
the prime movers have fatigued and enhanced
dynamic joint stabilization.
Strength
 Strength
• Phase 3: Hypertrophy
– Specific to maximal hypertrophy.
– Focuses on high levels of volume with
minimal rest periods.
• Forces cellular changes that result in an overall
increase in muscle size.
Strength Stage
 Strength
• Phase 4: Maximal Strength
– Focuses on increasing the load
placed on the tissues of the body.
– Maximal intensities force the
recruitment of more motor units.
• Increases firing rate and synchronization.
– Not appropriate for all clients.
Strength Stage
 Power
• Increases the speed of muscle
contraction (rate of force
production).
• Goals:
– Increase the velocity of movements.
– Increase the rate of force production
by increasing the number of motor
units activated, synchronization, and
the speed at which they are excited.
 Power
• Phase 5: Power
– Superset a strength exercise with a power
exercise.
• The high-intensity (85–100%) strength exercise is
performed to increase motor neuron excitability
and reflex potentiation.
– The 85–100% refers to the intensity for traditional
strength-training exercises.
– The 30–45% intensity is used for “speed” exercise such
as speed squats in which the squats are performed as
fast as possible with a low load.
Power
 Applying the OPT Model
• A proven, easy-to-use system of
periodization.
• Can be used to create programs for clients
with various goals.
• Most common goals:
– Reduce body fat.
– Increase lean body mass.
– Enhance general sports performance.
 Reduce Body Fat
• Burning more calories than consumed.
• Weight training provides an extremely potent means to
burn calories when it is combined with
cardiorespiratory training.
• Added benefit of increased muscle strength.
• The client only needs to be cycled through the first two
phases of the OPT model (phase 3 optional).
– Begin in phase 1 to ensure proper muscle balance and
endurance of the stabilization muscles.
– He or she will remain there for approximately 4 weeks
before moving into phase 2.
– Sample annual, monthly, and weekly plans can be found in
the textbook.
 Increase Lean Body Mass
• With the goal of hypertrophy, the client can
be cycled through phases 1 through 4 of
the OPT model.
• Sample annual, monthly, and weekly plans
can be found in the textbook.
 Enhance Sports Performance
• The client can be cycled through the entire
OPT model, depending on the needs and
wants of the client.
– For the typical fitness client, phases 1, 2, and
5 are most important.
• Sample annual, monthly, and weekly plans
can be found in the textbook.
 Summary
• Choose which phase of training the client
will work.
• Major acute variables predetermined.
– Sets
– Reps
– Intensity
– Tempo
– Rest
 Summary
• Choose exercises that fit the desired body
part and guidelines of the specific phase of
training.
– Example: Chest for the strength endurance
phase consists of a chest-strength exercise
followed by a chest-stabilization exercise.
• Bench press followed by a stability ball push-up.
 Summary
• Using information from the resistance training
section, choose a particular system of training
(circuit, vertical loading) to increase intensity.
• You may wish to use a split routine in which
the client works out 2–6 days a week with
varying body parts.
• Follow the physiologic guidelines of the OPT
model.
– As you become more familiar with the system and
the information, experiment with new approaches.