![]() But don’t worry, this program can be a challenge even for your more advanced clients. The majority of the exercises are flexion/extension-type moves performed in the sagittal plane, moves most people will probably be more comfortable with when initially starting an exercise program. Each of the listed exercises also offer progressions and regressions to help meet the needs of your clients. It includes a short warm-up that utilizes foam rolling moves. Here is an NASM OPT™ Phase 1 sample workout. By utilizing slower eccentric and isometric actions, more demand is focused on the connective tissue and stabilizing muscles, preparing the nervous system for future functional movements. This means that it is 4 seconds for the eccentric contraction, 2 seconds for the isometric hold, and 1 second for the concentric contraction. ![]() Tempo of movement during Phase 1 is set at a slower 4/2/1 pace. If you aren't sure about your clients' maxes, you can calculate their one rep maxes here. The amount of weight being moved during Phase 1 is less intense-approximately 50 to 70% of a client’s one repetition maximum (1RM) or even just body weight alone. ![]() Repetitions range between 12 to 20 per set, with 1 to 3 sets of each exercise. The additional muscles recruited to stabilize the body, the higher repetitions, the minimal rest between sets, or the use of a circuit format can enhance the calorie burning of a session.ĭuring Phase 1, rest time between sets ranges from no rest at all to 90 seconds. And using the 1st phase, you can design great programs for weight loss.įitness professionals can help members achieve this goal with Phase 1 stabilization endurance training as well. Weight loss is one of the top reasons people join a fitness club. Even plyometric activities can be adapted to Phase 1 by adding a static hold to landings (i.e., squat jump with a 3-second hold on the landing). Core exercises in this phase of training involve little motion through the spine and pelvis (i.e., floor bridge, plank) while balance movements involve minimal joint motion and focus on reflexive joint stabilization (i.e., single-leg balance, single-leg lift and chop). Phase 1 can also be applied to core and balance activities in addition to resistance training. This increases the neuromuscular recruitment required to stabilize the joints through the upper body and maintain optimal posture. These proprioceptive type activities are progressively introduced from stable to unstable.įor example, as a client masters a push-up on the ground he or she will then move to performing the push-up on a stability ball, a BOSU®, a Core-Tex™, a suspension trainer, or a whole-body vibration (WBV) platform. Stabilization endurance training uses high repetitions and proprioceptively enriched activities-activities that challenge an exerciser’s balance. No matter a client’s ability, this initial phase can be manipulated to challenge even the most seasoned athlete or regressed to accommodate a novice exerciser. NASM’s Optimum Performance Training™ (OPT™) model is a three level system of five phases that starts with stabilization endurance training. Stabilization training helps us to establish this base, while also laying the groundwork to achieving multiple fitness goals and higher training levels. Without a strong structural base to move from, how can we continue to build upon our foundation or safely excel in our fitness endeavors? Not very well! New clients, or even those that you’ve been working with for some time, can all benefit from focusing some of their training on stabilization work.
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