Got Your OPT?


OPT is the acronym for Optimum Performance Training.

It is an evidence based training model that incorporates all forms of training in an integrated fashion safely and progressively.

What is the OPT model?

The OPT model was created out of the need to address our society’s growing rate of structural imbalances and susceptibility to injuries.

It is a process of programming that can systematically progress any person towards any goal, be it general conditioning, weight loss, strength and muscles gain or performance.

The OPT model is built on a foundation of principles that progressively and systematically leads to optimum levels of physiologic (e.g. cardiorespiratory, endocrine, metabolic, tissue strength and bone density), physical (e.g. decreased body fat and increased lean body mass) and performance adaptations (e.g. strength, power, endurance, flexibility, speed, agility and balance).

The OPT model is divided into 3 building blocks and 5 phases:

  1. Stabilization (phase 1 stabilization endurance): endurance, joint stability, flexibility, postural control and neuromuscular efficiency (the ability of the neuromuscular skeletal system to accelerate concentrically, decelerate eccentrically and dynamically stabilize isometrically in all planes of motion.
  2. Strength (phase 2 stabilization strength, phase 3 hypertrophy and stage 4 maximum strength): The emphasis in this block is to maintain stabilization endurance, while increasing prime mover strength. This block can be progressed to include increasing muscles size (hypertrophy) and/or maximal strength (lifting heavy loads).
  3. Power (Phase 5 power): The power phase focuses on the rate of force production, i.e. how quickly a muscle can generate force. Power training is also known as plyometrics. There is a quick powerful movement involving an eccentric contraction, followed immediately by an explosive concentric contraction.

As an integrated form of training, the OPT model includes all forms of training:

  • Flexibility
  • Cardiorespiratory
  • Core training
  • Balance training
  • Reactive training (power)
  • Speed, agility, quickness training
  • Resistance training

Each form of training can have a stabilization, strength or power component, for example a beginning flexibility exercise would consist of a static stretch, whereas a power flexibility exercise would be more dynamic.

How to use the OPT Model

Designing an individualized, systematic, integrated fitness program is accomplished by having an understanding of an individual’s goals, needs and abilities.

This is done through a comprehensive fitness assessment, which is comprised of both subjective and objective information.

Subjective information includes: general medical history, occupation, lifestyle and personal information.

Objective information includes: physiologic assessments, body composition testing, cardiorespiratory assessments, static and dynamic postural assessments and performance assessments.


The OPT model was designed by the National Academy of Sports Medicine (NASM). It is an evidence based, integrated model designed to produce optimum physiologic, physical and performance adaptations.

The NASM certifies personal trainers and health professionals, offering credentials in personal training, corrective exercise, performance enhancement and nutrition.

Dr. Lecovin is a chiropractor, naturopathic physician and acupuncturist. He graduated from Los Angeles College of Chiropractic in 1990, earned a Masters in Nutrition from the University of Bridgeport in 1992, and then went on to complete the naturopathic and acupuncture programs at Bastyr University in 1994. He holds additional certifications in exercise from the National Strength and Conditioning Association, National Academy of Sports Medicine and International Society of Sports Nutrition.


Dr. Lecovin specializes in treating musculoskeletal pain and sports injuries by integrating trigger point acupuncture, soft tissue release, joint manipulation, corrective exercise and nutrition. In addition, he combines exercise and nutrition for weight loss, weight gain and performance enhancement.

His clinic, located in Bellevue, WA, offers naturopathic medicine, chiropractic, acupuncture, massage and infrared sauna therapy.

He can be reached at Evergreen Integrative Medicine at (425) 646-4747 and his website address is:


About the Author

Dr. Geoff LecovinNaturopathic Physician/Chiropractor/Acupuncturist/Certified Strength and Conditioning Specialist/Corrective Exercise Specialist/Performance Enhancement Specialist/Certified Sports Nutritionist/View all posts by Dr. Geoff Lecovin