Chapter 14 – Integrated Program Design
Integrated Program Design and the Optimum Performance Training
Tempo
NASM writes tempos this way “a/b/c”
It stands for a = eccentric
b = isometric
c = concentric
So a tempo of 4/2/1 on a repetition of a body weight squat would be:
a = 4 counts, controlled, deceleration, lowering the body down
b = 2 counts, controlled, holding the weight (bodyweight) in place
c = 1 count, on the push back [upward]
Training volume adaptations
The training phase and goal is what determines all the acute variables, repetitions, sets, intensity, rest and tempo. With all these combined you can also figure out the training volume one must be at. A high intensity or a low or moderate intensity. Each have their own benefits.
Compare to Table 14.7 Stabilization Endurance Training
This is Phase One in the OPT Model
Reps: 12-20
Sets: 1-3
Tempo: Slow 4/2/1
Rest: 0-90seconds
Intensity: 50-70% of 1RM
Frequency: 2-4 times out of the week
Duration: 4-6 weeks
Tempo for Core: 4/2/1
Compare to Table 14.8 Strength Endurance Training
This is Phase Two in the OPT Model
Reps: 8-12
Sets: 2-4
Tempo: Medium 2/0/2
Rest: 0-60seconds
Intensity: 70-80%
Frequency: 2-4 times out of the week
Duration: 4 weeks
Tempo for Core: Medium
Compare to Table 14.9 Hypertrophy Training
This is Phase Three in the OPT Model
Reps: 6-12
Sets: 3-5
Tempo: Medium 2/0/2
Rest: 0-60seconds
Intensity: 75-85% of 1RM
Frequency: 3-6 times out of the week
Duration: 4 weeks
Tempo for core: Medium
Compare to Table 14.10 Maximal Strength Training
This is Phase Four in the OPT Model
Reps: 1-5
Sets: 4-6
Tempo: x/x/x
Rest: 3-5 min
Intensity: 85-100%
Frequency: 2-4 times out of the week
Duration: 4 weeks
Tempo for core: Medium 1/1/1
Compare with Table 14.11 Power Training
This is Phase Five in the OPT Model
Reps: 1-10
Sets: 3-6
Tempo: X/X/X
Rest: 3-5 min
Intensity: 10% BW
Frequency: 2-4 times out of the week
Duration: 4 weeks
Tempo for core: x/x/x