1. Chapter 14
Integrated Program Design and the Optimum Performance Training™ (OPT™) Model

2. 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

3. 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.

4. Program Design Traditional Programs Today’s Program
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.

5. 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

6. 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?

7. 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.

8. OPT Model Phases Five Training Phases
How do these phases promote specific adaptations?
What are the acute variables for each of the phases?

9. Application Selecting the right exercises
Selecting the right acute variables
Applying both in a periodized manner to different populations with different goals

10. 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

11. Program Design Concepts

12. Acute Variables What they are?
How do they affect the desired adaptation?
How do they affect the overall training program?

13. 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

14. Acute Variables Repetitions Sets Training Intensity Training Volume
Repetition Tempo
Rest Interval
Exercise Selection
Exercise Order
Training Duration
Training Frequency

15. 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

16. The Repetition Continuum
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
Maximal Strength
Hypertrophy
Muscular Endurance/Stabilization
1–10
1–5
6–12
12–20 

17. Sets Group of consecutive repetitions Set factors
Training intensity
Number of exercises
Training level
Recoverability
Inverse relationship among sets, repetitions, and intensity

18. 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
Maximal Strength
Hypertrophy
Muscular Endurance/Stabilization
3–6
4-6
3-5
1–3 

19. The Intensity Continuum
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
Power
Maximal Strength
Hypertrophy
Muscular Endurance/Stabilization
  30–45% of one rep max (1RM) or up to 10% of body weight
85–100% of 1RM
75–85% of 1RM
50–70% of 1RM

20. Training Intensity
Unstable, multiplanar environment increases intensity
Requires increased levels of muscle activity for joint stabilization

21. Training Velocity (Eccentric/Isometric/Concentric)
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
Maximal Strength
Hypertrophy
Muscular Endurance/Stabilization
Explosive (x/x/x)
Moderate (2/0/2)
Slow (4/2/1)

22. 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

23. 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.

24. 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

25. 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

26. 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

27. Training Volume Inversely related to intensity
Cannot safely perform high volumes of high-intensity exercises
Training phase and goal dictate the volume.

28. 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

29. 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.

30. 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

31. 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

32. 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

33. Exercise Selection Examples

34. Exercise Selection
Progress in a systematic fashion by following the progression continuum

35. 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

36. 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

37. Periodization and the OPT Model
Periodization Cycles
Annual plan = Macrocycle
Monthly plan = Mesocycle
Weekly plan = Microcycle

38. The OPT Model

39. 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

40. 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

41. Stabilization

42. 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)

43. 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

44. Strength

45. 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

46. Strength Stage

47. 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

48. Strength Stage

49. 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

50. 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.

51. Power

52. 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

53. 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.

54. 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

55. 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.

56. Summary Choose which phase of training the client will work.
Major acute variables predetermined
Sets
Reps
Intensity
Tempo
Rest

57. 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

58. 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.