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Intergrated Training

Rationale for Integrated training

QuestionAnswer
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