Complete NASM OPT Model Guide || NASM-CPT Exam Study Prep
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- Опубліковано 17 жов 2022
- In this video, Axiom Fitness Academy instructor Joe Drake breaks down the entire NASM OPT Model of programming and explains each individual phase. This is easily the most comprehensive guide to the OPT Model and includes sets, reps, tempos, rest periods and more for you to better understand how to program for your clients.
Want to jump to a specific phase? Use these timestamps below:
-Phase 1 (Stabilization Endurance): 6:32
-Phase 2 (Strength Endurance): 16:03
-Phase 3 (Muscular Development): 21:54
-Phase 4 (Maximal Strength): 27:25
-Phase 5 (Power): 31:03
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I’ve been losing motivation and getting overwhelmed lately with all the information I have to learn. Having this as a resource is a breath of fresh air because I learn much better by watching someone and listening to them explain than self studying. Good stuff . Keep it up
Happy to help! If you like more in depth videos like this then make sure you checkout our 2 Week Free Mini-Course: axiomfitnessacademy.com/product/2-week-free-trial/
I passed a few years ago it is so much to take in I watched hours of video to get the deep understanding and the Axiom videos he is amazing and helped me so much. I keep watching his videos to help move forward. Keep working at it the days you get exhausted push through it will all come together and be so worth it when you get that passing score!
Youre not the only one, thw amount of information given is absurd, no idea how they expect to people to learn all this info the right way
I passed my exam first try! Still watching your videos to stay fresh heading into my career as a fitness trainer! Thank you!
Love it!
My test date is quickly approaching and it feels like my studying went from controlled to frantic, trying to highlight and take practice tests and write more notes and instead of knowing more I feel like I'm just finding holes in my comprehension. I was really struggling with the OPT model and now it's much less scary and much easier to understand. Thank you so much for making such well put together lessons!!
You got this!
A long-time gym-rat studying for the NASM right now. These vids are great: informative and entertaining, but without that infotainment fluff that makes me roll my eyes. And super high-quality. You bring the material to life. In fact, you deliver here what I was expecting from NASM's official videos, which are a snooze-fest.
Thanks for the great work.
Anyway, I'm still not sold on NASM's Level 1 nonsense either. I mean, why do a Ball Squat/Curl/ Press when you can teach clients to do a Clean and Rack, or Clean and Press with light weight? They're classic exercises for a reason. And they'll echo what we do in later phases better: Deadlifts, for instance, during the Strength phase.
And don't get me started on Level 2 onwards super-setting... the same muscle group? Instead of antagonists? I like the stable/ unstable mix. I mean, Stability Ball Pushups are an eye-opener that I do once a week, a whole different challenge than pressing. But unstable movements should be paired with the antagonist to up training volume by decreasing rest time, it seems to me. After all, when you're tired from a set of Bench Presses, you can hammer a set of Rows as you rest your chest. Same with Squats and RDLs or Nordic Hamstring Curls. Etc.
Oh well. I'll toe the NASM company line for the test. And focus on the big-picture, because WHY they teach what they do makes sense, if the HOW seems wonky. Your vids are great for the big-picture.
That's for the kind words! I think this is really great feedback for NASM as well.
@@Axiomfitnessacademy YW. PS. They're not "kind words." It's genuine praise. The vids are that good. You know your stuff and you are embodying "fitness coach." At the least you're teaching me what a real fitness coach looks and sounds like real-time without the fitness influencer half-truths and pseudo-science. Like, for instance, the Liar King.
Reviewing the material before my test in 2 weeks. Thank you for this videos Joe!
Glad it was helpful!
My notes on the OPT Model
It's a method of progression, or how you take a client through their fitness journey over time.
If you take a linear approach, you can have your client in phase 1 for 4-6 weeks, phase 2 for 4-6 weeks, etc. You can also undulate, or shift from one phase to another, not necessarily in order.
Phase one, is beneath the surface (unseen). This phase focuses on helping people to become better movers. Improving mobility, flexibility, core and joint stability. Then building muscular and aerobic endurance. There's a lot of neurological adaptations happening - the body is learning.
How to progress in stage one - challenging proprioception. Creating progressively more instability and increasing speed. Before we can do this, we must master the movement. Slow things down in the stabilition phase to make sure that people are moving well before making movements more complex.
Reps are higher, 12-20; less load; 1 -3 sets; tempo is 4-2-1-1 (4 second eccentric, 2 second isometric, 1 second concentric, 1 seconds “at the top”).
In an hour long session, most clients will do 8-12 exercises in this phase. Have 2-3 key movements so that your body can learn proper movement, and other exercises that use these movements, they can be a little bit faster.
Phase 2: Strength Endurance
Strength Endurance is the ability to sustain force output over time. Main adaptations - core strength and joint stability; muscular endurance and prime mover strength. Over time create more challenge by decrease rest periods, increase volume (repsXsetsXweight), increase loads a bit, increase complexity (add planes of motion, etc).
Acute variables: reps 12-20, sets 1-3, tempo - mixed. Use supersets.
Phase 3: Muscular Development
Includes hypertrophy/function. The muscles are better prepared to be overloaded and grow.
Heavier weights, fewer reps 6-12, more sets 3-6, tempo is 2-0-2-0. You want clients to work to form failure.
Stage 4: Maximal Strength
Lifting heavy loads!
Increase force output. Acute variables: increase loads, keep movements simple, reps 1-5, sets 4-6, tempo 1-0-X-0 (X represent moving as quickly as possible). 0 means no isometric pauses.
Phase 5: POWER Training
Explosive, athletic training. Power can be important for everyone.
Adaptations: some increases in max strength, loads change, most importantly - rate of force production or how fast you can execute.
Increase loads (maybe), speed and sets. Looking for high quality explosive movements.
Acute variables: reps 1-10, sets 3-6, tempo X, loads: medicine ball that is 10% of one’s body weight, 30%-45% of one rep max.
What a super organized method to conquer OPT model!! Great work! Testing soon!!
Love the mentioning of neurological adaptations so key !
Joe - as you know, I'm an Axiom student. I put myself through 4 weeks of Phase 1 Stabilization (undulating of course). I won Savage Race Gainesville last weekend and I finished the race barely fatigued! I really believe stabilization training allowed my neurological functions to have PERFECT timing, complemented my fitness very well.
Love it!!
Great value content and delivery.
Super helpful video. Thanks!!😊
You're so welcome!
I passed 🎉 🎉🎉 thank you for all of your amazing videos and sharing your knowledge!
Great job! I'm so proud of you!
You explain things so well and have great analogy’s please don't stop making these videos they help so much!
That's the plan!
Think we go big on UA-cam!? Should see what goes down inside of our weekly Virtual Classroom calls 🤣😁
Such a helpful breakdown of the model! Thank you!
Glad you enjoyed it!
Just wanted to say that your videos were a huge help for putting some of the material in an easier to digest perspective. Passed my exam on the first go! Thank you so much!
Glad to hear it, Brian. Congrats!
I appreciate this so much! You break things down very well
Glad you liked it!
Thank you so much! This helped so so much. I am more confident now.
Glad to hear it!
It's very helpful video. Amazing explanation of the OPT model. Tkanks, Joe for that video!
Glad you enjoyed it!
Thank you for these super helpful videos!!
You are so welcome!
WOW nice explanation. Thank You❤❤❤
You're welcome 😊
Excellent, thank you!
You're very welcome!
Really appreciate you!!
Thanks, Ryan. I appreciate your support!
this was soooooo helpfu thank you!
You're so welcome!
Need this right now!!! My test is coming up!
Great! I hope this helps!
So helpful! Thank you!
You're so welcome!
This was so helpful thank you!
I'm so glad!
Thanks for the break down
You're welcome!
I love that video, thank You so much. Will watch many times until my test day. Hopefully will pass my test
You can do it!
Your videos are so helpful. I have gotten more out of them thn the tests and the modules and the book...THANK YOU
Glad you like them!
Thank you for this! Exam in two days and this was really helpful! :)
Glad it helped!
Thank you for this as I was struggling to understand the OPT model and how you progress through the various phases...but I recognize the techniques my trainer has been using for years with me. ☺
Glad it was helpful, Shelley!
YOU help me so much. Your knowledge and delivery. Thank you. I'm taking the test in 6 weeks . STUDY, STUDY, STUDY....
You can do it!
15:13 timestamp was my favorite, thank you for that haha also, I am coming back to re-visiting the OPT model after training for a few year now. This is a very helpful and simple explanation!
Glad you liked it!
Studying for my exam on the 20th. I appreciate these videos 🙌
You can do it!
great video!
Thanks!
Thank so much🙏
You're most welcome.
Fist thing thank you for the great content I have ny exam tomorrow and your content has been a great help. One thing though idk if they changed it since this video came out but from my text book and online portal stage 2 stabilization endurance training shows 8-12 reps for both parts of the strength focused and stability focused exercises of the superset. amd also 4 -6 sets.
Great presentation and great white board summaries
Thanks so much!
thank you 😊
You're welcome 😊
Thank you
You're welcome!
Thanks
I take my final at the end of the month watching your videos like a hawk
Best of luck!
Let’s go. U got this
Hope you passed!
How’d it go?
Love your content.. Test in 2 weeks and glad i came across your info. Quick questions.. and I know OPT is not etched in stone.. but once you hit phase 5, do you just focus on power? Do you ever go back to muscle development? Or are these just stepping stones based on someones goals.. like, hey I just want to build mass.. maybe we don't even hit phase 5.
Great questions! You alluded to the correct answer at the end of your comment. You don't HAVE TO go through all the phases. However, for beginners you should, then repeat the phases that are relevant to their goals.
Tops Quality Content. As a Fitness professional for 10+ years and ACSM Certified,learning extra always helps. Subscribed. Open ended question. I know you are NASM but would you mind doing ACSM vs NASM which does benefit overall? A New Topic Perhaps. As ACSM publishes quality research which is adopted by most Institutions too. Thoughts? Appreciate your insights.
Thanks for your help ! I have a question on table 21-11 says that for strength endurance phase is 2-4 sets but in the table 20-3 says that its 1-3 sets , I'm kinda confused , can you help me understand please .
Does anyone have the link or the title of the study/ research that Joe mentions about Professor Schoinfiled regarding hypertrophy? I'd love to give it a read.
Just google/youtube Brad Schoenfeld HYPERTROPHY and it will open up a wave of studies and info
I might have missed it and I hope this question makes sense, but do we have to know how the acute variables fluctuate in each phase from from the warm-up all the way to the cooldown (like in activation- core and balance, skill development- plyometric and SAQ drills, etc)?
Mainly, you need to know the purpose, order, tempo, and reps/sets of each phase.
Is it me or I can hear 2 Chains music in the back lol...
Thanks for your help. My nasm cpt7 text book says 8-12 reps for the strength endurance phase not 12-20. Which one is correct for the exam?
Great question! If you want to refer to the book you need to look at Table 20-3 & 21-11 side by side. They are actually both saying the same thing but it “seems” like the reps are different, but they aren’t. 12-20 reps refers to training endurance with a single exercise and the 8-12 reps in table (21-11) is referring to when you program it as a superset. Superset is one way the NASM text recommends trying to achieve this outcome but it’s not the only way, so there are different ways of looking at the recommended reps and sets for this training outcome.
@@Axiomfitnessacademy Now I understand. I really appreciate it!
i take my cpt exam friday...
Let's go!
Is this 7th edition?
Yes.
Spanish please 🙏
Sadly, I don't speak Spanish.
But you can turn on Spanish subtitles here on UA-cam!
You weigh 116?!?!
Haha 160!
no way joe only weighs 116 lbs 🤯
Def more than 116 haha!