Training phase planner
Pick a phase of the OPT model to see its sets, reps, tempo, rest and intensity. Add a client’s one-rep max to get the load range.
Phase 1, Stabilization level
Stabilization Endurance
Movement quality, stability and muscular endurance
| Sets | 1-3 |
|---|---|
| Reps | 12-20 |
| Tempo | Slow |
| Rest | 0-90 seconds |
| Intensity | 12-20RM |
| Load (50-70% 1RM) | Enter a one-rep max |
All five phases
| Phase | Sets | Reps | Tempo | Rest |
|---|---|---|---|---|
| 1. Stabilization Endurance | 1-3 | 12-20 | Slow | 0-90 seconds |
| 2. Strength Endurance | 2-4 | 8-12 strength, 8-12 stability | Moderate (strength), slow (stability) | 0-60 seconds after each superset |
| 3. Muscular Development | 3-6 | 6-12 | Moderate | 0-3 minutes |
| 4. Maximal Strength | 4-6 | 1-5 | Explosive | 0-3 minutes |
| 5. Power | 3-5 | 1-5 strength, 8-10 power | Explosive | 1-2 minutes between pairs; 3-5 between circuits |
Then test yourself
The free practice test has 15 questions across all six domains, with a short lesson on the one to fix first.
Questions people ask
What are the five phases of the OPT model?
Phase 1 Stabilization Endurance, Phase 2 Strength Endurance, Phase 3 Muscular Development, Phase 4 Maximal Strength and Phase 5 Power, grouped into the stabilization, strength and power levels.
Which phase does a new client start in?
Phase 1, Stabilization Endurance, which builds movement quality and stability before heavier or faster work.
What makes Phase 2 and Phase 5 different?
Both use supersets. Phase 2 pairs a strength exercise with a stability exercise; Phase 5 pairs a heavy strength exercise with a fast power exercise of similar movement.
Is the planner the same as the exam?
The exam asks about these variables in client scenarios. The planner lays them out side by side so you can learn them and check loads.