Chapter 14 Integrated Program Design and the Optimum

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

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.

Objectives • After this presentation, the participant will be able to: – Define and describe the acute training variables within the OPTTM model. – Describe the stages and phases within the OPTTM model. – Design programs for each phase of training.

Program Design • Traditional Programs – Based on the experiences of the fitness professional – Have led to many scientifically unsupported training programs that have created confusion for the fitness professional • OPT Model Programs – Safe, effective, and productive – Fitness professionals must be competent at designing resistance-training programs for a variety of client goals – When using a structured, scientifically based program design model, it becomes very simple

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

Program Design • What exercises are most appropriate 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? – How long should my client rest between sets?

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. • A simple definition of Periodization is to change the acute variables around every 3 -6 weeks to avoid plateau and overtraining.

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

Application • Selecting the right exercises • Selecting the right acute variables • Applying both in a periodized manner to different populations to achieve different goals

Concepts in Program Design • 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

Program Design Concepts

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

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

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

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 – In combination with repetition tempo it counts the time under tension

Reps • 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 • Power Reps = 1 -10 • Maximal Strength Reps = 1 -5 • Hypertrophy Reps = 6 -12 • Endurance and Stabilization Reps = 12 -20

Sets • Group of consecutive repetitions • Set factors – Repetitions – Training intensity – Number of exercises – Training experience – Recoverability • Inverse relationship among sets, repetitions, and intensity

Sets • Fewer sets, higher repetitions, lower intensity • Endurance and hypertrophy • More sets, lower repetitions, higher intensity • Strength and power • Stabilization and Endurance = 1 -3 sets • Hypertrophy = 3 -5 sets • Maximal Strength = 4 -6 sets • Power = 3 -6 sets

Intensity • Level of effort compared with maximum effort • Traditionally determined by the number of sets and repetitions performed • Based on specific training goals • Stabilization and Endurance = 50 -70% 1 RM • Max Strength = 85 -100% 1 RM • Hypertrophy = 75 -85% 1 RM • Power = 30 -45% 1 RM or 10% of BW

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

Tempo • The speed with which each repetition is performed • Can be manipulated to achieve specific training objectives • Endurance and Stabilization = 4/2/1 • Hypertrophy = 2/0/2 • Maximal Strength and Power = x/x/x

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. This can increase coordination. – Important to build the appropriate physiologic foundation for more specific forms of hypertrophy, strength, and power training

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

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

Rest Interval – Muscular endurance and stabilization adaptations is best developed with relatively short rest periods; generally 0– 90 seconds. – Hypertrophy is best achieved with relatively short rests periods often ranging from 0– 60 seconds. – Maximal strength adaptations are best achieved with relatively long rest periods, generally 3– 5 minutes. * – Power adaptations also require relatively long rest periods, generally 3– 5 minutes depending on the client’s level of fitness.

Training Volume • The total amount of work performed within a specified time period. • Can be calculated by multiplying the total number of repetitions in a workout by the loads lifted. (ex. 3 sets of 10 reps at 135 lbs is 30 x 135 lbs= 4, 050 lbs lifted. ) – This method is typically done for goals like hypertrophy.

Training Volume • Inversely related to intensity – Cannot safely perform high volumes of highintensity exercises • Training phase and goal dictate the volume

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

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

Training Duration • Timeframe from the start of the workout to the finish of the workout. • Typically around 60 minutes in a personal training session.

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

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

Exercise Selection Examples - It is recommended for a new client in stabilization training to keep the total number of exercises per body part be limited to 1 -2. *

Exercise Selection • Progress in a systematic fashion by following the Progression Continuum • Note: the Lower Body Progression Continuum*

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

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

Periodization • Periodization Cycles • Annual Plan = Macrocycle • Monthly Plan = Mesocycle • Weekly Plan = Microcycle

The OPT™ Model

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

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

Stabilization

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)

Strength • Phase 2: Strength Endurance – Improves stabilization endurance and increases strength – Super-set • More stable exercise (such as a seated cable row) is immediately followed (superset) with a stabilization exercise with similar biomechanical motions (such as a stability ball dumbbell row)* • Allows for increased motor unit recruitment after the prime movers have fatigued and enhanced dynamic joint stabilization

Strength

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

Strength Stage

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

Strength Stage

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

Power • Phase 5: Power – Superset a strength exercise with a power exercise • The high-intensity (85– 100%) strength exercise is performed to increase motorneuron 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

Power

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

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.

Increase Lean Body Mass • With the goal of hypertrophy, the client can be cycled through phases 1– 4 of the OPT™ model • Sample annual, monthly, and weekly plans can be found in the textbook

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.

Summary • Choose which phase of training would best fit the clients goal. • Major acute variables predetermined – Sets – Reps – Intensity – Tempo – Rest

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

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.