Optimized Performance Training Model

Utilized for over 20 years with the world’s top athletes, the NASM OPT™ Model, or Optimum Performance Training® Model, is a fitness training system developed by Dr. Mike Clark. Based on scientific evidence and principles, the model is highly adaptable and versatile in its application, progressing individuals through five distinct yet complementary training phases.

• Phase 1: Stabilization Endurance
• Phase 2: Strength Endurance
• Phase 3: Muscular Development/Hypertrophy
• Phase 4: Maximal Strength
• Phase 5: Power

Stabilization Endurance is the foundation of the entire OPT™ Model. During this first phase, clients will perform 12-20 repetitions per set, their movement speeds will slow down, and the intensity/weight used for exercises reduced to promote muscular endurance and ensure correct form and technique.

Reinforcing correct movements in this phase can lead to strength gains — yes, even with lighter weights — because of enhanced joint and postural control, and coordination. When progressing client programs in this phase, a primary focus is on increasing proprioceptive demand (controlled instability) of the exercises, rather than just increasing the amount of weight the client uses.

Phase 2 the “gateway phase” because it gives clients the chance to acclimate to heavier weights and higher training intensities. Workouts in the Strength Endurance Phase use superset techniques—in which a client will follow a more traditional strength exercise (such as a bench press) with an exercise that has similar biomechanical motions but requires more stabilization to perform (like a stability ball push-up).

This phase is the logical next step from Phase 1 for increasing the intensity of clients’ workouts. Sets increase to 2-4, repetitions will stay high (8-12 per exercise / 16-24 per superset). The supersets combined with decreased rest periods will elevate the challenge considerably—leading not only to noticeable improvements in strength and endurance but more significant calorie expenditure for clients too.

Phase 4 is geared towards enhancing clients’ abilities to produce maximal muscular force. Accomplishing this requires maximal efforts and lifting near-max/maximal loads during resistance training—ranging anywhere from 85-100% of a client’s one-rep max—for 1-5 repetitions.

While similar to Muscular Development training in scope, developing maximal strength largely depends on neuromuscular adaptations resulting from consistently and progressively overloading muscles with higher intensities (loads). Because clients will be lifting so heavy in this phase, longer rest periods between exercise sets and higher volumes of training are usually required to optimize strength gains.

The 5th phase of the OPT™ Model focuses on using high force and high velocity exercises to increase power. One method to improve power is to perform supersets with contrasting loads. Like the supersets outlined and used in Phase 2 of the OPT™ Model, supersets in this phase will consist of two biomechanically similar exercises performed back-to-back—the first exercise should challenge near-max/maximal strength for 1-5 reps, and the second exercise should involve and challenge moving relatively low loads as fast and explosively as possible for 8-10 reps.

The rationale for this sequence is to activate and tap into as many muscle fibers as possible with the maximal lift, while utilizing explosive exercises directly after to improve how quickly and efficiently those muscle fibers contract. Keeping with the upper body exercise theme used previously, an example Phase 5 superset is performing a bench press followed by a medicine ball chest pass.