Optimal Performance Training Plans from 3-Fitness & Wellness
Overview of the OPT Model
Phase 1: Corrective Exercise Training (CET)
- Where to start if you have active pain, following a surgery, or under care of a medical practitioner
- Correct muscular imbalances
- Increase flexibility
- Create joint and postural stabilization
- Duration: 1-6 weeks
- Frequency: 3-5x/week
Phase 2: Integrated Stabilization Training (IST)
- Where most clients start
- Increase joint and postural stabilization
- Start in most unstable environment you can safely manage
- Duration: 4 weeks
- Frequency: 3x/week
Phase 3: Stabilization Equivalent Training (SET)
- Dynamic joint stabilization
- Stabilization endurance
- Super-set strength exercises
- Duration: 4 weeks
- Frequency: 3-4x/week
Phase 4: Muscular Development Training (MDT)
- Optional - for body shaping
- Designed specifically for hypertrophy and not for performance improvement
- Duration: 4 weeks
- Frequency: 4-6x/week
Phase 5: Maximal Strength Training (MST)
- Optional - for those needing maximum strength, e.g., football player, construction worker
- Not appropriate for most individuals
- Duration: 4 weeks
- Frequency: 2-4x/week
Phase 6: Elastic Equivalent Training (EET)
- Speed and Power
- High levels of balance, core stabilization, and reactive training
- For those needing to express force quickly
- Duration: 4 weeks
- Frequency: 2x/week
Phase 7: Maximal Power Training (MPT)
- Speed and Power
- Very specialized form of training and only appropriate for those needing maximum speed strength
- Duration: 4 weeks
- Frequency: 1-2x/week
Most clients begin with CET or IST, then complete multiple cycles of SET. If starting with CET, you progress to IST, then SET.
Program Components
- Warm-up: Flexibility & Cardio
- Core Stabilization
- Balance: Neuromuscular Stabilization
- Reactive Training
- Strength Training
- Cool-down
Training Plans
Training plans are provided online, along with a training and nutrition log for each athlete. Once you are set up, the Training Log is yours to use for as long as you would like. Even when training ends, you will still have access to your online log and data.
Initial Assessment & Set-up - Includes:
- Documentation Review
- Training Plan Set-up
- $75
- Initial Assessment & Set-up Registration
12-week Training Plan Session
