The versatility of the NASM OPT model enables a systematic approach to designing and executing programs for clients with different goals. The OPT model breaks down training to multiple levels. Show  NASM OPT ModelLevel 1 – Stabilization has only 1 phase. Phase 1- Stabilization Endurance. It primarily focuses on increasing muscular endurance and stability while developing coordination (neuromuscular efficiency). This will help your client with overall posture and help with stabilizing joints. Level 2 – Strength is consists of 3 phases. Phase 1- Strength Endurance. Phase 2 – Hypertrophy and Phase- 3 Maximal Strength. As a result, with these three phases, this level targets and improves stabilization endurance, prime mover strength, and overall work capacity. Also, it focuses on enhancing joint stabilization, increasing lean body mass and muscle size, frequency of motor unit recruitment and improving peak force. Finally, Level 3 – Power which includes 1 phase Power Training. The Power level aims to enhance neuromuscular efficiency, prime mover strength, and increases rate of force production. So essentially, using the structure of the OPT model a trainer can effectively put together a training program to guide individual to their goals safely and effectively. Most importantly, OPT model fits any person with any goal. StabilizationIt is an exercise performed by engaging the core while maintaining balance which helps create coordination. Example:
StrengthA resistance exercise categorized with strength due to the stable environment the exercise is performed in so this exercise an individual can focus more on overall work capacity. Example:
PowerIt is a resistance exercise categorized with power because this movement is targeted towards increasing rate of force production. Example:
Finally, a squat is an exercise that individual can perform in all aspects of the OPT model. This is due to the many different variations one can perform this exercise. For example, single leg squat (stabilization), barbell back squat (strength) or a jump Squat (power)
When it comes to building muscle and strength, in can be quite confusing with so much conflicting data and methods out there. The Optimal Performance Training (OPT) Model, developed by NASM, is a systematic and progressive approach to address an individual's unique strength-increasing goals, their abilities, and their experience level. It has 5 phases, split among 3 levels, each designed to achieve a specific goals aligned to specific adaptations.
Level 1: Stabilization (1 Phase) Phase 1 Stabilization-Endurance: The goals of Phase 1 are to improve muscular endurance, joint stability, flexibility, control of posture, and overall efficiency. This phase requires training in an unstable, yet controllable, environment with low loads and high repetitions. Typically, this kind of training will be done with dumbbells, kettlebells, etc. This help you become used to the strength conditioning process and handling the weight.
Level 2: Strength (3 Phases) Phase 2 Strength and Endurance: Designed to enhance stabilization while increasing a prime mover strength. The goals for Phase 2 include improving overall work capacity, joint stabilization, and the increase of lean body mass. These are all achieved by increasing loads from Phase 1 to moderate levels with moderate repetition ranges. Phase 3 Hypertrophy: This is optional depending of the person's goals. It is used for maximal muscle growth (which is something I think most of you want). This is accomplished with high volume of moderate to high loads and moderate to low repetition ranges. Phase 4 Maximal Strength: This is also optional and is designed to increase the maximal amount of force a major muscle can produce. This is accomplished through an increase in the amount of motor unit recruitment, increase in the frequency of motor unit recruitment, and the improvement of peak force. You can accomplish this with the use of high loads, low repetition ranges, and long rest periods (think 5x5 workouts).
Level 3: Power (1 Phase) Phase 5 Power: the very peak of the OPT model. It is designed to emphasize the development of speed and power. The goals are to enhance promise mover strength and simultaneously increase the rate of force production or the speed of movement. It is functional movement at its finest! And everyone should want to be able to respond quickly to their environment, catching their footing in an unstable surface, or maneuvering quickly through athletic movements to accomplish a sport performance outcome. Using the OPT to increase your overall strength and muscle mass is not only scientifically sound, but it is also a proven, simple way to get you the results you are looking for. Remember, you can't just go into a fitness regimen without a plan. To really see maximum payoff for all that hard work you've been putting in, and to limit the potential for injury, you've got to understand the process, and stick to it! The OPT is a "no-fail" process that is simple to follow and understand, and it works! Gritty Soldier BLOG What does the maximal strength phase of the OPT model focus on?Level 2 – Phase 4 of training in the OPT Model focuses on Maximal Strength training. This is the third step in the strength training model. The maximal strength training phase focuses on increasing the load placed on the muscles of the body to increase the highest level of force.
What phase of the OPT model aims to increase growth of muscles to maximal levels?Phase 3 of the OPT™ Model is all about building strength and developing muscle. Muscular Development/Hypertrophy training is ideal for the adaptation of maximal muscle growth, by focusing on higher volumes of work at moderate-to-high intensity levels and with minimal rest periods between exercise sets.
What is Phase 2 of the OPT model?The goal of the Phase 2 superset is to combine a strength-focused exercise with a stability-based exercise that challenges postural control, stability, and muscular endurance.
What are the three stages of the OPT model?The OPT includes three levels, stabilization, strength, and power, and is further subdivided into five phases (figure 1).
|
What phase of the OPT model aims to increase maximal strength and rate of force production?
zusammenhängende Posts
Urheberrechte © © 2024 paraquee Inc.
