1. Corrective Exercise Training phase includes correcting muscle imbalances, reconditioning injured anatomical locations, preparing non-contractile tissue for the upcoming imposed demands of training, preventing tissue overload through progressive adaptation, improving work capacity, improving stabilization strength, and establishing proper movement patterns. This is an important phase for the athlete as injuries are commonplace in sports.

2. Stabilization Endurance Training is not only used for beginning clients it is also used for athletes who may possess muscle imbalances, lack postural control, and stability. Although this phase is the second phase of training in the OPT Model, it will also be important to cycle back through this phase of training between periods of higher intensity training seen in Phases 3 through 7. This will allow for proper recovery and maintenance of high levels of stability that will ensure optimal strength and/or power (important adaptations for athletes). This phase of training focuses on:

-Increasing Stability
-Muscular Endurance
-Improving Flexibility
-Increasing Neuromuscular Efficiency of the Core Musculature
-The primary focus when progressing in this phase is on increasing the proprioception (controlled instability) of the exercises, rather than just the load..

3. Strength Endurance Training is hybrid form of training that promotes increased stabilization endurance, hypertrophy, and strength. This form of training entails the use of superset techniques where a more stable exercise (such as a bench press) is immediately followed with a stabilization exercise with similar biomechanical motions (such as standing cable chest press). This allows the athlete to increase prime mover strength while maintaining optimal levels of stability developed in phases 1 and 2 of the model. Therefore, for every set of an exercise/body part performed according to the acute variables, there are actually two exercises or two sets being performed. High amounts of volume can be generated in this phase of training.

4. Hypertrophy Training is specific for the adaptation of maximal muscle growth, focusing on high levels of volume with minimal rest periods to force cellular changes that result in an overall increase in muscle size. This phase of training will be important for athletes such of football players and shot-putters who need extra mass.

5. Maximal Strength Training phase focuses on increasing the load placed upon the tissues of the body. Maximal intensity improves:

-Recruitment of More Motor Units
-Rate of Force Production
-Motor Unit Synchronization
-Maximal Strength Training has also been shown to help increase the benefits of forms of power training used in Phase 5, which is an important adaptation for athletes to maximize.

6. Power Training phase focuses on both high force and velocity to increase power. This is accomplished by performing a timed set at maximum tempo (fast as possible). This allows the athlete to enhance maximal prime mover strength while increasing the rate of force production. It also increases speed strength and creates neuromuscular adaptations through an entire range of motion. This is a very specialized form of training and should be implemented only for those athletes that require maximum speed strength and who have developed optimum levels of stabilization and eccentric strength prior to this phase of training