Core Training Program: Understanding the OPT Model and Applications

This report delves into the core training program, focusing on the Optimum Performance Training (OPT) model. The OPT model comprises three key stages: stabilization, strength, and power. The report highlights the importance of core training, given that the axial skeleton and 29 muscles are attached to the core. It provides examples of exercises, such as ball squat curl to press and single-leg dumbbell scaption, to enhance muscle strength, particularly for biceps and triceps. The report also suggests exercises for beginners and the significance of warm-up exercises. It emphasizes the importance of combining resistance training with cardio for optimal results. This report is contributed by a student and is available on Desklib, a platform offering AI-based study tools.

Running head: SPORTS PERFORMANCE
Sports Performance
Name of the Student
Name of the University
Author Note

1SPORTS PERFORMANCE
The importance of the core training program has become a very important matter in the
recent times. This training program is indeed the most important part of all sorts of training
programs. The fitness professionals and their clients have always more emphasis on the different
stages of these training programs so required fitness can be achieved within a given time. There
are three stages of the OPT model (Optimum Performance Training model (Nasm.org. 2020).
These stages or elements are stabilization, strength and power. There are some specific examples
that can be done to secure the core because 29 muscles are attached to this part of the human
body. The axial skeleton is made up of the core so proper steps should be taken to gain
stabilization, strength and power (McGill & Montel, 2019).
Some examples of exercises are ball squat curl to press, ball dumbbell chest press,
standing cable row, single leg dumbbell scaption, stepping up to balance and many others
(McGill & Montel, 2019). These exercises will help the clients to increase the strength of their
biceps and triceps. Some exercises to increase this are tricep-pushdowns (straight bar and v-
grip), skull crushers and DB tricep pullovers. After warming up for 5 minutes, beginners can
definitely go ahead with 8 types of resistance exercises (McGill & Montel, 2019). They can try 1
or 2 types of exercises for each of the body parts. This is how they can stabilize their muscles
properly. They can also try 20 minutes of cardio that would help in the stabilization process even
more. Thus the training programs should be arranged for better fitness.

2SPORTS PERFORMANCE
References
McGill, E., & Montel, I. (Eds.). (2019). NASM Essentials of Sports Performance Training. Jones
& Bartlett Learning.
Nasm.org. (2020). Optimum Performance Training Model | NASM. Retrieved 13 February 2020,
from https://www.nasm.org/certified-personal-trainer/the-opt-model