OPT Training 3-6 Month Training Plan

Assignment #5 Instructions:

Before completing this Project – Assignment #5, please review the feedback from Assignments #1, #2, & #3 and the OPT Template (attached). Using this information, you will design a cumulative 12 month training program utilizing the OPT Model and the three different levels of training- Stabilization, Strength, and Power.

Please use the previous programs (Assignments 1, 2, 3, & 4) you have developed as examples, along with your rationales and my feedback to assist you in the development of a comprehensive yearly training program for your client (NOT YOU).

DO NOT cut and paste from your previous assignments.  You may use templates that you created for assessment and NASM provided OPT Templates.  Present all information in a clear and detailed format as if you were assessing your client and then presenting your client with this information and explaining the program. Your client is your audience.

Assignment #5

For Assignment #5, you will be designing an entire 3-6 month NASM OPT training program based on your client’s goals and performance-to-date.  You will also include a general periodization plan for the remaining 6-9 months totaling 1 year.

Remember, you will use the client that I approved in the first assignment and follow the guidelines provided by NASM.

3-6 month NASM OPT training program Final Project must include:

• Title Page
• Introduction
• Background information of your client
• All Assessments and results (Fitness, Postural, Movement, Performance Assessments, plus Cardiovascular & Strength) * Can be submitted as separate documents, label accordingly.
• A 1 year periodzation plan (see attached NSAM OPT Fitness Annual Program Design.pdf)
• Minimum of 3 OPT Templates filled in for 3-5 phases – each phase can last 1 to 2 months, All acute variables filled in * Can be submitted as separate documents, label accordingly.
• Narrative:  Detailed rationales for each phase of training (explain -HOW- and support – WHY – what you have chosen for your client’s exercise program), appropriate rationale for each phase Including: Cardiorespiratory training protocols, SMR & Flexibility training protocols, Core & Balance training protocols, Reactive training protocols, Speed Agility Quickness (SAQ) training protocols, and Resistance training protocols. Detailed rationales for decisions regarding 1 year periodization plan.
• Conclusion
• Reference page

All of the above information must be relevant and woven together with the client’s performance goals to build upon and develop a client specific exercise program.  Please express sufficient detail in your program covering all acute variables such as Intensity or Weight (using Rep maximum data), Sets, Reps, Tempo, and Rest.

Please submit your assignment using a combination of narrative & any charts/graphs that you think are appropriate (see attachments).  Be sure to provide a detailed (and appropriately referenced) rationale for why you have chosen each one of your exercises (use feedback from the Fitness Assessment from Assignment #1 & Program progression from Assignments #2, #3).

In the OPT Templates, be sure to include sets, reps, tempo, rest, and pertinent coaching tips & instructions.  As well, in the narrative, please detail your program and the rationale for each of the variables mentioned above.

Formatting

The narrative of your paper should be at least 8-10 pages. Any charts or tables you add will add to this.  Using charts and tables will help to provide visual guidance as to your client’s health status and your thought process.  Please support your rationale for using any and all of your assessments with appropriate academic sources (minimum of 5 + textbook = Minimum 6 References).

The writing component must meet all rules of APA formatting (6th edition) and MUST be submitted in WORD document format only.

• title page
• headers
• page numbers
• in-text citations
• reference list

*with the title and reference pages, your entire submission will be no shorter than 5 pages.

**Also, please refer to our APUS Library for help with APA formatting.

Please use your NASM text, the NASM forms (attached below), and any other peer-reviewed/scientific resources you may find as reference material for this assignment.

Our APUS Library Search Engines are a good place to begin.

Please save your document as

LastName FirstInitial Assign 5 SPHE420

For example :   Gallivan K Assign 5 SPHE420

There are several ways to incorporate a Template/Table into your WORD document; a few hints:

If you are unsure of how to do this -the easiest way is to complete your template on one document, then take a screenshot (I use a Mac & the command for screenshot is command+shift+4, which then gets saved as a pic.  On a PC, there is often a “print screen” button which actually saves the screenshot to your desktop OR to a clipboard for you to paste in a word doc), open and copy the picture, then paste it into the document in the appropriate spot.

Please refer to the attached rubric for additional details and guidance.