NASM 6th Edition chapter 14 – Integrated Program Design and the OPT Model

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Chapter 14 NASM study guide

Memorize all five phases of the OPT training model

1. Phase 1: stabilization endurance
2. Phase 2: strength and endurance
3. Phase 3: hypertrophy
4. Phase 4: maximal strength
5. Phase 5: Power

Repetition tempo

In the textbook, NASM writes down tempos in the format of a/b/c.

• A= The eccentric phase of the motion
• B= The isometric phase
• C= The concentric phase of a motion

An example would be 3/2/1 for the benchpress would be:

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1: Three seconds on the eccentric phase. Lowering the bar bill down to your chest controlled.

2: Two seconds of holding the barbell at your chest in place.

1: One second on the concentric phase of the motion. Pushing the barbell back to its starting position with your arms straight.

Adaptations in training volume

The goal of your client, as well as the training phase that they are in, will include all variables such as sets, intensity, repetitions, tempo, and rest period. With all of these variables in mind, you can also find out what training volume your client should be at.

The five phases of the OPT training model

Phase number one: Stabilization endurance

• Repetitions: 12 to 20
• Sets: 1 to 3
• Tempo: 4/2/1 slow
• Rest: 0 to 90 seconds
• Intensity: 50% to 70% of one rep max
• Frequency: 2 to 4 times a week
• Duration: 4 to 6 weeks
• Core training tempo: 4/2/1

Phase number two: Strength endurance

• Repetitions: 8 to 12
• Sets: Between 2 and 4
• Tempo: Medium 2/0/2
• Rest: 0 to 60 seconds
• Intensity: 70% to 80%
• Frequency: Between 2-4 times a week
• Duration: 4 weeks
• Core training tempo: Medium

Phase number three: Hypertrophy training

• Repetitions: 6 to12
• Sets: 3 to 5
• Tempo: Medium 2/0/2
• Rest: 0 to 60 seconds
• Intensity: 75% to 85% of one rep max
• Frequency: 4 weeks
• Duration:4 weeks
• Core training tempo: Medium

Phase number four: Maximal strength training

• Repetitions: Between 1 and 5
• Sets: Between 4 and 6
• Tempo: x/x/x
• Rest: 3 to 5 minutes
• Intensity: 85% to 100%
• Frequency: Between 2-4 times a week
• Duration: 4 weeks
• Core training tempo:1/1/1

Phase number five: Power training

• Repetitions: Between 1 and 10
• Sets: Between 3 and 6
• Tempo: x/x/x
• Rest: 3 to 5 minutes
• Intensity: 10% BW
• Frequency: Between 2-4 times a week
• Duration: 4 weeks
• Core training tempo: x/x/x

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NASM flashcards for Chapter 14