The 5 Phases of Training and The 5 Kinetic Chain Points

There are 5 Phases of training developed by NASM (National Academy of Sports Medicine) that I like to use and consider to be the best around. It is called the OPT Model - Optimum Performance Training. It has been researched and tested to work with proven results. Phase 1 is Stabilization Endurance, Phase 2-4 are strength related; Phase 2 is Strength Endurance, Phase 3 is Muscular Development and Phase 4 is Maximal Strength. Phase 5 is Power. Each phase is 4-6 weeks in duration, and it is important to cycle through the phases that match your goals for maximal gains in fitness and health. However, not every phase is right for each individual. However, for Seniors, you would use Phase 1 and 2, with some using Phase 3. After you finish your final phase you cycle back through phases that fit your goals and needs.

The 5 Kinetic Chain Points are static posture positions for major joint regions of the body. They are your feet/ankles, knees, hips, shoulders and head. From the front view, you want your feet/ankles straight and parallel, not flattened or externally rotated. The knees in line with the toes, not knock-kneed or bowlegged. You want your LPHC (lower pelvic hip complex) with a level pelvic, not rotated or hiked on one side. The shoulders need to be level not elevated or rounded, and the head in a neutral position, not forward, tilted or rotated. You want to check these 5 kinetic checkpoints, prior to executing any exercise. If you have any of these imbalances, you need to train certain muscles differently to correct them to avoid risk of injury. These imbalances are usually caused by overactive and underactive muscles. Most overactive muscles need to be stretched with myofascial rolling as an example, and the underactive muscles need to be strengthened.

Phase 1 - Stabilization Endurance

Phase 1 is the best foundation for training. During this phase you perform 12-20 reps with fewer sets and lighter weight. Reinforcing correct movements and correct technique can lead to strength gains because of enhanced joint and postural control, and coordination. Exercises focus on stability, core while also incorporating lighter weights.

Phase 2 - Strength Endurance

This is your "gateway" phase to acclimate to heavier weights and higher training intensities. In Phase 2 you use supersets (two exercises performed back to back, with the second one incorporating a stability strength exercise). You increase the sets with reps in the 8-12 range for each exercise.

Phase 3 - Muscular Development

In Phase 3 it's about getting bigger through building strength and developing muscle. Here you use even higher volumes of work at moderate to high intensity levels with :15-:30 rest between sets. Rep range is 6-12 reps, with "total useful reps in the 18-20 range" per exercise. This is also a great phase for people wanting to lose weight due to increased calorie expenditure and changing body composition.

Phase 4 - Maximal Strength

Phase 4 is geared toward enhancing your ability to produce maximal muscular force. Here you lift near-max/maximal loads during resistance training for 1-5 reps. Rest periods between sets are longer due to the intensity. Typically movements consist of compound movements which use several muscle groups collaboratively to perform a movement.

Phase 5 - Power