- Remember there are three levels of the OPT model that build upon each other starting with stabilization moving into strength then power.
- Goals in the stabilization level include: increasing stability, muscular endurance, control in all planes of motion, and coordination of movement. In phase 1 you reach these goals by progressing exercises through proprioceptive demand rather than adding external load. I.e. move from single leg balance holds to doing them on a bosu ball rather than adding weight to the original balance hold.
- In stabilization endurance phase the rep range is 12-20 reps with a 4/2/1 tempo with sets limited to 1-3 sets. You’ll get high time under tension because of the high reps.
- Timed hold – An acute variable where the requirement is to hold a specific pose or posture for a specified period of time.
- Horizontal loading – Performing all sets of an exercise before moving onto the next. I.e. doing 5 sets of bench press before moving on to squats.
- Vertical loading – circuit applied to more conditioned clients allowing alternate body parts to be trained from set to set, starting from upper extremity and moving to lower with little or no rest.
- Training frequency – Number of training sessions during a given period, usually 1 week.
- Training duration – length of the workout and length of time spent in a particular phase of training.
- Cardiorespiratory Training Protocols in the Stabilization Level pg. 380- In phase 1 the training will be stage 1 and should involve base training in Zone 1. Think all 1s for phase 1. Goal is to get clients to successfully complete 30 minutes of cardio without stopping at 65-75%.
- Movement preparation – Systematic implementation of flexibility, core, balance, reactive, and SAQ training.
- SMR and Flexibility pg. 382 – In phase 1 you’re working on corrective flexibility which requires foam rolling and static stretching. During SMR or foam rolling you activate the Golgi tendon organs which activates the autogenic inhibition response and relaxes tight muscles. So you need to hold foam rolling for at least 30 seconds in order to trigger the autogenic inhibition response.
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- During static stretching you can contract the antagonist muscles of whatever you’re stretching which allows the muscles you’re stretching to relax further.
- Take a look at tables 11.3 on page 384 and 385. You likely won’t be tested on this.
- Balance protocols in the stabilization level pg. 387 – Example exercises for phase 1 include single-leg balance, single-leg lift and chop, single-leg hip internal and external rotation.
- Reactive protocols in the stabilization level pg. 390 – Exercises include single-leg box hop-up with stabilization, box jump-up with stabilization, and box jump-down with stabilization. 3-5 second hold upon landing is very important – address mechanics and form issues with clients here.
- SAQ protocols in the stabilization level pg. 393 – Optional in stabilization level. Goal is to set a base level of speed and agility for the client. It’s a fun way to include conditioning in workouts. Examples for stabilization training include: ladder drills-one-ins, ladder drills two-ins(two feet), accelerators, form running drills.
- Resistance Training Protocols in the Stabilization Level pg. 395 – In the stabilization level of the OPT resistance training will continue to provide endurance and stabilization. It’s helpful to progress one acute variable at a time. For example keep reps the same while increasing intensity or weight but not all three at once. Study table 11.14. You will be tested over this. If you go over it once a day for a week it should stick well in your mind. It helps to imagine a client moving from resistance to flexibility to core to balance to reactive to SAQ training and performing a specific exercise with the correct rep/set/tempo/intensity/interval/etc.
- Common mistakes in the stabilization level pg. 397 – Underutilized assessments, lack of protocol, programming, or progression, desire to progress too soon, focusing on stabilization or endurance but not both.
- Know the progressions in table 11.15 this will be tested over.
- You move from floor to sport beam to half foam roll to foam pad to balance disc to wobble board. You move from two-leg stable to staggered stance stable to single-leg stable to two-leg unstable to staggered stance unstable to single-leg unstable. From Two arm > alternating arms > single arm > single arm with trunk rotation. Pretty common sense for the most part but be sure to know it – they do test on this.