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Intergrated Training
Rationale for Integrated training
| Question | Answer |
|---|---|
| Most traditional training programs do not emphasize: | - Movements in all planes of motion – Concentric, eccentric and isometric muscle actions (Tempo, Ex: 3:2:1, 2:0:2) – Challenging the body’s ability to stabilize or balance itself – Challenging the cardiorespiratory system in an integrated fashion |
| Training programs must be designed with consideration toward the: | person, the goal, and the environment |
| What are the principles of the OPT? | • Evidence-based model • Principles of human movement • Principles of specificity |
| What is Integrated training? | – It is a concept that applies all forms of training to produce specific adaptations: • Flexibility Training • Cardiorespiratory Training • Stabilization Training (Core, Balance, Reactive Training) • Resistance (Weight) Training |
| • How is Integrated Training applied? | – By using each Phase of the OPT model with all forms of training, |
| What are the forms of training in the opt model? | Flexiblity Stabilization( CBR) Resistancc (WT) |
| Specific Adaptation to Imposed Demands. (SAID) | The kinetic chain (body) will specifically adapt to the type of demand placed upon it. |
| 3 primary training adaptations | – Stabilization – Strength – Power |
| Phase 1: Stabilization Endurance Training | The progression: – Proprioceptively-based training in unstable yet controllable environments |
| Phase 1: Stabilization Endurance Training | Primary Adaptations: – Stabilization endurance – Neuromuscular efficiency |
| Phase 2, 3, 4: Strength | The progression – Increase in load and volume |
| Phase 2, 3, 4: Strength | Primary Adaptations: – Stabilization strength and endurance – Muscle hypertrophy and strength |
| Phase 5: Power Training | The progression – Increase in speed of movement. |
| Phase 5: Power Training | • Primary Adaptation: Rate of force production |
| OPT BODYBUILDERS | 1,2,3,4 |
| OPT ATHLETES | 1,2,4,5 (skip hypertrophy) |
| OPT Components | OPT Components • Warm Up – Flexibility Training – Cardiorespiratory Training • Core Training • Balance Training • Reactive Training • Speed, Agility and Quickness Training (optional) • Resistance (weight) Training • Cool Down |
| What determines a clients OPT model? | Each client’s personal training goals and capabilities will determine which phases of training they experience. |
Created by:
forwardmotion26
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