NASM 6th Edition chapter 14 - Integrated Program Design and the OPT Model
NASM study guide chapter 14

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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 6th Edition chapter 14 - Integrated Program Design and the OPT Model 1
NASM 6th Edition chapter 14 - Integrated Program Design and the OPT Model 2
NASM 6th Edition chapter 14 - Integrated Program Design and the OPT Model 3

NASM flashcards for Chapter 14

NASM 6th Edition chapter 14 - Integrated Program Design and the OPT Model 3

Tyler Read

Tyler Read, BSc, CPT. Tyler holds a B.S. in Kinesiology from Sonoma State University and is a certified personal trainer (CPT) with NASM (National Academy of sports medicine), and has over 15 years of experience working as a personal trainer. He is a published author of running start, and a frequent contributing author on Healthline and Eat this, not that.

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2 thoughts on “NASM 6th Edition chapter 14 – Integrated Program Design and the OPT Model”

  1. PTPioneer User

    For figures 14.1 – 14.7 in Chapter 14, do we have to just know the resistance portion (reps, sets, tempo, intensity, etc.) for each phase of the OPT Model or do we have to know flexibility, core, balance, plyometric, SAQ for all 5 phases as well?

    1. Tyler Read - Certified Personal Trainer with PTPioneer

      Hey Haaris, you should definitely be familiar with all 5 of the phases of the OPT model. All of these have a chance of appearing on your certification exam.

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