Extract from NASM website
Utilized for over 20 years with the world's top athletes, the NASM OPT™ Model, or Optimum Performance Training® Model, is a fitness training system developed by Dr. Mike Clark. Based on scientific evidence and principles, the model is highly adaptable and versatile in its application, progressing individuals through five distinct yet complementary training phases.
Creating and modifying exercise programs for clients can be complicated because there are many variables to consider, including the client’s goals, tolerance for exercise, and unique physical abilities and medical history.
Moreover, there are many different exercise formats (i.e., Pilates, bodybuilding, Tabata, HIIT) fitness professionals can choose from, which can potentially cause confusion and frustration during the program design process.
NASM RECOMMENDATIONS FOR PROGRAM DESIGN
To improve the program design process, NASM recommends that fitness professionals adopt an integrated approach to program design. Integrated training includes multiple forms of exercise such as flexibility; cardiorespiratory; core; balance; plyometric; speed, agility, and quickness (SAQ); and resistance training (Bennell et al., 2012; Bhagyalakshmi et al., 2007; Eriksen et al., 2002; DiStefano, DiStefano, Clark, & Padua, 2013; Ng, Sih, & Stuhmiller, 2012).
Using an integrated approach to program design can increase consistency and progression and minimize injury risk (Faude, Rommers, & Rossler, 2018; Hislop et al., 2017; Padua et al., 2018).
Keeping these concerns in mind, arguably the most crucial factor when creating an exercise program is to ensure it is adopted and adhered to by the client. Whether programs are developed for beginning exercisers, avid fitness enthusiasts, or experienced athletes, exercise programs need individuality and uniqueness to make them impactful and meaningful for clients.
These traits increase commitment and help affirm a client's success toward reaching their health, wellness, and fitness goals. These factors are the basis of NASM's Optimum Performance Training (OPT) model, its new updates, and revised guidelines.
WHY NASM DESIGNED THE OPT MODEL
NASM designed the OPT model as a planned, systematic, and periodised training program. The OPT model simultaneously improves all physical abilities, such as flexibility, muscular and aerobic endurance, core stabilization, balance, muscular strength, coordination, and power.
The OPT model is also extremely successful in helping clients and athletes from diverse populations reduce their body fat, increase lean muscle mass, and improve athletic performance and overall health. It is an evidence-based model, meaning it has been tested and validated both in a laboratory setting and with real-life clients and athletes (DiStefano et al., 2013).
The OPT includes three levels, stabilization, strength, and power, and is further subdivided into five phases (figure 1). Each phase has specific protocols, exercise guidelines, and acute variables (i.e., sets, repetitions, rest periods, etc.). These phases include:
• Phase 1 Stabilization Endurance Training. • Phase 2 Strength Endurance Training. • Phase 3 Hypertrophy Training*. • Phase 4 Maximal Strength Training. • Phase 5 Power Training.
*The name of Phase 3 is changing from Hypertrophy Training to Muscular Development Training. The name change is a better reflection of the goals of this phase. Hypertrophy, by definition, means to grow or enlarge. In the context of fitness, hypertrophy is usually referring to the enlargement of muscles. However, since hypertrophy can occur to many tissues of the body (e.g., heart, brain), NASM has decided to change the name of Phase 3 to reflect its goals better.
The OPT model should be thought of as a staircase, guiding clients through different physical adaptation levels (Table 1). This journey will involve going up and down the stairs, stopping at different steps, and moving to various heights, depending on the client’s goals, needs, and abilities.
Daily Exercise Template
