Phase 5 of the NASM OPT model is best for which goal?

• A. Phase 1
• B. Phase 3
• C. Phase 5
• D. Phase 4

Answer: (C)

Power is the focus of Phase 5. This phase is designed to increase the rate of force development and the speed of movement by training explosive, high-velocity actions. After building a base of stability and strength in the earlier phases, you convert that strength into power by pairing strength work with fast, plyometric-style movements or quick transitions (for example, a heavy lift followed by a rapid power move). The result is better performance in activities that require quick, powerful actions like jumping, sprinting, or throwing. The other phases target stabilization, endurance, hypertrophy, or maximal strength, which are not aimed at maximizing explosive power.