Nasm YT

• OPT


  Optimum Performance Training - the phasing system that NASM uses
• Phases of the OPT model

  • Stabilization Endurance
  • Strength Endurance
  • Muscular Development
  • Maximal Strength
  • Power
• OPT model phases


  • Each phase takes roughly 4 weeks to get through
  • There are 3 levels: Stabilization, Strength, Power
• Stabilization Endurance phase


  Developing proper movement patterns, correcting muscle imbalances, promoting client confidence and adherence
• Reps in Stabilization Endurance phase

  12-20 reps
• Tempo in Stabilization Endurance phase

  4 seconds eccentric, 2 second isometric pause, 1 second concentric
• Rest in Stabilization Endurance phase

  0-90 seconds
• Strength Endurance phase


  Superset a strength move with a similar stabilization move
• Reps in Strength Endurance phase

  1. 12 reps
• Tempo in Strength Endurance phase

  2 seconds eccentric, 2 seconds concentric for strength moves, 4-2-1 for stability moves
• Rest in Strength Endurance phase

  0-60 seconds
• Muscular Development phase


  Focused on muscle hypertrophy
• Sets in Muscular Development phase

  1. 6 sets of resistance training
• Reps in Muscular Development phase

  1. 12 reps
• Rest in Muscular Development phase

  Up to 3 minutes for resistance training
• Maximal Strength phase


  Advanced training for experienced lifters
• Reps in Maximal Strength phase

  1. 5 reps for resistance training, 8-12 for core/balance
• Resistance training load in Maximal Strength phase

  85-100% 1RM
• Rest in Maximal Strength phase

  1. 4 minutes for resistance training, 0-60 seconds for core/balance
• Power phase


  Focused on improving strength and explosive speed/force
• Reps in Power phase

  1. 5 reps for resistance training, 8-10 for power moves
• Resistance training load in Power phase

  85-100% 1RM for strength moves, 30-45% 1RM for power moves
• Rest in Power phase

  1. 2 minutes between pairs, 3-5 minutes between circuits
• All warm-ups include self-myofascial release and stretching, with the type of stretching varying by phase
• All cooldowns include optional cardio, self-myofascial release, and static stretching
• Speed, agility, and quickness progression through OPT

  Starts with limited horizontal inertia and unpredictability, increases in later phases
• For a client focused on body fat reduction, the best approach is to cycle through phases 1-3 of the OPT model
• For a client focused on increasing lean mass, the best approach is to cycle through phases 2-4 of the OPT model
• For a client focused on sports performance, the best approach is to cycle through phases 1, 2, and 5 of the OPT model
• Periodization


  A systematic planning of physical training to reach the best possible performance for a specific time frame or event, by changing exercise variables like sets, reps, and intensity
• Body fat reduction phases

  Phase 1: Build solid foundation

  Phase 2, 3, 4: Cycling between these phases for client trying to increase lean mass

  Phases 1, 2, 5: Cycling between these phases for client focused on sports performance
• Periodization


  Systematic planning of physical training to reach best possible performance for a specific time frame or event

  Involves changing exercise variables like sets, reps, intensity when appropriate
• Macro cycle


  Entire periodized plan, typically lasts up to a year
• Meso cycle


  Specific block of training to achieve a specific goal, typically a month
• Micro cycle


  Smallest block, a week-long
• Linear periodization


  Traditional method that gradually increases intensity while decreasing volume over time
• Undulating periodization


  Changes volume, intensity, exercise selection on a daily or weekly basis
• Overtraining


  Excessive frequency, volume or intensity of training resulting in reduced performance, caused by lack of proper rest and recovery
• Energy systems


  Phosphagen (ATP-CP), anaerobic glycolysis, aerobic glycolysis

  Differ in time frames and whether they require oxygen
• Process goals


  Shorter-term, like completing a single session