Complete NASM OPT Model Guide || NASM-CPT Exam Study Prep

In this video, Axiom Fitness Academy instructor Joe Drake breaks down the entire NASM OPT Model of programming and explains each individual phase. This is easily the most comprehensive guide to the OPT Model and includes sets, reps, tempos, rest periods and more for you to better understand how to program for your clients.

Want to jump to a specific phase? Use these timestamps below:

-Phase 1 (Stabilization Endurance): 6:32
-Phase 2 (Strength Endurance): 16:03
-Phase 3 (Muscular Development): 21:54
-Phase 4 (Maximal Strength): 27:25
-Phase 5 (Power): 31:03

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[jeremycameron]

I’ve been losing motivation and getting overwhelmed lately with all the information I have to learn. Having this as a resource is a breath of fresh air because I learn much better by watching someone and listening to them explain than self studying. Good stuff . Keep it up

[AngelCisneros-xm]

I passed my exam first try! Still watching your videos to stay fresh heading into my career as a fitness trainer! Thank you!

[Feralbagelfan]

My test date is quickly approaching and it feels like my studying went from controlled to frantic, trying to highlight and take practice tests and write more notes and instead of knowing more I feel like I'm just finding holes in my comprehension. I was really struggling with the OPT model and now it's much less scary and much easier to understand. Thank you so much for making such well put together lessons!!

[ellyluna]

Reviewing the material before my test in 2 weeks. Thank you for this videos Joe!

[thedeadzonemaniac]

Bro im learning more from you then my cpt course. Thank you for these videos

[The.Ghost.of.Tom.Joad.]

A long-time gym-rat studying for the NASM right now. These vids are great: informative and entertaining, but without that infotainment fluff that makes me roll my eyes. And super high-quality. You bring the material to life. In fact, you deliver here what I was expecting from NASM's official videos, which are a snooze-fest.

Thanks for the great work.

Anyway, I'm still not sold on NASM's Level 1 nonsense either. I mean, why do a Ball Squat/Curl/ Press when you can teach clients to do a Clean and Rack, or Clean and Press with light weight? They're classic exercises for a reason. And they'll echo what we do in later phases better: Deadlifts, for instance, during the Strength phase.

And don't get me started on Level 2 onwards super-setting... the same muscle group? Instead of antagonists? I like the stable/ unstable mix. I mean, Stability Ball Pushups are an eye-opener that I do once a week, a whole different challenge than pressing. But unstable movements should be paired with the antagonist to up training volume by decreasing rest time, it seems to me. After all, when you're tired from a set of Bench Presses, you can hammer a set of Rows as you rest your chest. Same with Squats and RDLs or Nordic Hamstring Curls. Etc.

Oh well. I'll toe the NASM company line for the test. And focus on the big-picture, because WHY they teach what they do makes sense, if the HOW seems wonky. Your vids are great for the big-picture.

[beulah]

What a super organized method to conquer OPT model!! Great work! Testing soon!!

[RhiWildeupgrade]

My notes on the OPT Model
It's a method of progression, or how you take a client through their fitness journey over time.
If you take a linear approach, you can have your client in phase 1 for 4-6 weeks, phase 2 for 4-6 weeks, etc. You can also undulate, or shift from one phase to another, not necessarily in order.

Phase one, is beneath the surface (unseen). This phase focuses on helping people to become better movers. Improving mobility, flexibility, core and joint stability. Then building muscular and aerobic endurance. There's a lot of neurological adaptations happening - the body is learning.
How to progress in stage one - challenging proprioception. Creating progressively more instability and increasing speed. Before we can do this, we must master the movement. Slow things down in the stabilition phase to make sure that people are moving well before making movements more complex.
Reps are higher, 12-20; less load; 1 -3 sets; tempo is 4-2-1-1 (4 second eccentric, 2 second isometric, 1 second concentric, 1 seconds “at the top”).
In an hour long session, most clients will do 8-12 exercises in this phase. Have 2-3 key movements so that your body can learn proper movement, and other exercises that use these movements, they can be a little bit faster.

Phase 2: Strength Endurance
Strength Endurance is the ability to sustain force output over time. Main adaptations - core strength and joint stability; muscular endurance and prime mover strength. Over time create more challenge by decrease rest periods, increase volume (repsXsetsXweight), increase loads a bit, increase complexity (add planes of motion, etc).
Acute variables: reps 12-20, sets 1-3, tempo - mixed. Use supersets.

Phase 3: Muscular Development
Includes hypertrophy/function. The muscles are better prepared to be overloaded and grow.
Heavier weights, fewer reps 6-12, more sets 3-6, tempo is 2-0-2-0. You want clients to work to form failure.

Stage 4: Maximal Strength
Lifting heavy loads!
Increase force output. Acute variables: increase loads, keep movements simple, reps 1-5, sets 4-6, tempo 1-0-X-0 (X represent moving as quickly as possible). 0 means no isometric pauses.

Phase 5: POWER Training
Explosive, athletic training. Power can be important for everyone.
Adaptations: some increases in max strength, loads change, most importantly - rate of force production or how fast you can execute.
Increase loads (maybe), speed and sets. Looking for high quality explosive movements.
Acute variables: reps 1-10, sets 3-6, tempo X, loads: medicine ball that is 10% of one’s body weight, 30%-45% of one rep max.

[MarkiewiFitness]

15:13 timestamp was my favorite, thank you for that haha also, I am coming back to re-visiting the OPT model after training for a few year now. This is a very helpful and simple explanation!

[johnyates]

Love the mentioning of neurological adaptations so key !

[briansimmers]

Just wanted to say that your videos were a huge help for putting some of the material in an easier to digest perspective. Passed my exam on the first go! Thank you so much!

[jenniferogden]

You explain things so well and have great analogy’s please don't stop making these videos they help so much!

[pedrocollazo]

Very well broken down concepts to the 5 NASN phases of strength development.

[lynnstevens]

YOU help me so much. Your knowledge and delivery. Thank you. I'm taking the test in 6 weeks . STUDY, STUDY, STUDY....

[wildflowerfit]

Need this right now!!! My test is coming up!

[lutadoramaculele]

I love that video, thank You so much. Will watch many times until my test day. Hopefully will pass my test

[haunted_lunchbox]

Studying for my exam on the 20th. I appreciate these videos 🙌

[michelelima]

It's very helpful video. Amazing explanation of the OPT model. Tkanks, Joe for that video!

[eden]

I appreciate this so much! You break things down very well

[Noel_Medina]

Joe - as you know, I'm an Axiom student. I put myself through 4 weeks of Phase 1 Stabilization (undulating of course). I won Savage Race Gainesville last weekend and I finished the race barely fatigued! I really believe stabilization training allowed my neurological functions to have PERFECT timing, complemented my fitness very well.