OPT Model Break Down

                 “OPT” stands for Optimal Performance Training. Like I stated in the post before there are 3 stages with phases within them, which build on each other.  A typical work out that I would construct will look similar in style, yet the underlining exercises are very well thought out. There are many important aspects that make a great program, what I look for most is:

ü  Assessments

ü  Correct flow of exercises

ü  Exercise selection  

                  ü  Rational behind the latter

There are many assessments that can be performed that will give you an idea of what an client might need. There are two types of assessments that can be administered to guide you in making a great program.

1.       Structural assessments (i.e. over head squat, single leg squat, FMS)

2.       Performance assessments ( i.e. vertical jump, Shark test, bleep test)



Over Head Squat

Vertical Jump

Structural assessments are great for understanding what structural issues a client might have. In my case I have used the over head squat for about 5 years. Recently I was assessed by a friend and we came to the conclusion that I needed more hip mobility, and knee stability. Performance assessments are great tools in helping understand; speed, power, agility, and quickness. I chose to use the broad jump to test for power. With these assessments in place you can make scientific exercise selections, and be able to rationalize why you have chosen what you have.  

A correct flow in any workout is ideal for a few reasons; injury prevention and performance enhancement being my top reasons. The OPT model gives great rational on why they progress clients in the manner they do. For time sake I will only go over a single workout.  It would flow like this:

A.      Movement Prep

a.       Tissue work ( foam rolling and stretching)

b.      Mobility work

B.      Core Work

C.      Balance/ Reactive( plyos)

D.      SAQ ( speed, agility, and quickness)

E.       Resistance

a.       Total body ( cleans, snatches)

b.      Horizontal push ( bench press, push up)

c.       Vertical pull ( lat pull, pull ups)

d.      Knee Dominant ( lunges, squats)

e.      Horizontal pull ( rows, TRX pulls)

f.        Hip Dominant ( Dead lifts, single leg dead lifting)

g.       Vertical push ( Over head pressing)

With assessments and an understanding of workout flow, you can plug in exercises. Yet you can’t just go and randomly plug them in, you need to understand what each of the headings in the OPT model mean, and what stage and phase you are in. For Stability most of the exercises are meant to help stabilize and get the nervous system ready for the stresses that are to come later on.  This means controlled movements, correct postural alignment, and minimal spinal movement. This  section and the flow of the workout will come to life a bit more once I actually post a workout.

Finally giving a rational for all that you have done is very important. Being able to give a sound reason for your choices will give you and your clients peace of mind. The more you know about setting up programs and basing them off of scientific research will allow you to have credibility in the industry, keep your clients injury free, and help them meet their goals.