Thread: Dale Mabry's NASM OPT

Um, interesting.

I am so antsy to see these videos so I can get started. From what I have been told, these programs are fun and interesting. Typical BBing workouts are no longer for me, too much of the same ole stuff.

I also forgot to mention that this week will be done with mostly light weights so I can get the form down and maintain it with little rest between sets.

Originally Posted by Dale Mabry

DB Disco Inferno (my own movement)-4 sets 6-8 reps

Sounds interesting, how do u do it?

Wow.

I dont think I understood a word of that program.

Good luck Dale...

Ok, my initial sets and reps was set after having put this together in my mind. Now that I have actually gone through it, I think I need to be a touch more realistic in the application of this pre-routine routine.

I took out the disco infoerno thing, which was basically wood choppers to either direction. I did the 4 sets of DB snatches with light weight and just about had a heart attack. So I will continue the other 4 exercises for at least 2 weeks before I get into the harder stuff as it seems I have severely OVERESTIMATED the shape I am in. ANyway, here were the weights.


DB Snatch

35 1 set of 8
45lbs 3 sets of 8

DB SLDL supersetted with DB Push Jerk
50sx8 35sx8 4 sets

Reverse Grip pulldown
120x8, 150x8, 150x8, 150x8

Prone Bridge
as noted above.

Originally Posted by Dale Mabry

Carioca- 20 meters.

What? You're doing karaoke?

Ok, I watched the first 3 videos and have come up with a good idea of how I am going to do this. I am doing 4 workouts a week, 2 weight training days and 2 movement days. Weight training will be split between upper and lower, but during the movement days I will do full body. I figure I am a level 3 in most exercises with regard to balance, stabilization, and flexibility, but I will do some easier stuff in the first 2 weeks to verify this. For the first 4 weeks I will switch routines every week. Once my balance and stabilization is in check, I will cut back to 1 movement day a week and do a 3 day split.

Weight Training- Load will be minimal 1st week or 2
Rotational Push-ups 2x10 each side
Push up on 2 swiss balls 2x15
Ball Prone Combination I-Scaption, horizontal abduction, cobra 3x12
Standing Single Leg cable rows 4x12
Single leg squat 4x8
Single leg Romanian DL 4x8


Here is movement day, everything will be upper body 10 sets of 15 in a circuit completed as quickly as possible, lower body will be 5 sets of 15

Power Push up from wall w/ rotation
Hand Walkouts
Army crawl

Tuck Jumps
Front run steps
Jumps in all 3 planes
Ice Skaters in all 3 planes.











Measurements

Arms 16" Ouch
Shoulders 48.25"
Chest unflexed 42"
Abdomen 33.5"
Hips 38"
Thigh unflexed 23.5" 23.75"
Calf Unflexed 16.25" 16.5"


Skinfolds
Chest 8mm
Abdomen 26mm
Thigh 8mm

Here is my diet for the next 3 days...

1)Low Sugar Frosted Flakes w/low carb FF milk and 1 scoop Nectar (5g Creatine, 1/2 Redline RTD)
2)2 FF Dietz and Watson hot dogs on 2 slices 7 grain bread
Pre Workout)Chix breast burrito w/ FF cheese on low carb tortilla (21g of fiber, I am shitting my brains out) (Redline RTD)
Post Workout)Chicken Chow Mein on Basmati Brown Rice w/ Wasabi Sauce (5g Creatine)
5)VPX Micellean MRP


Once I run out of all this shit I will go grocery shopping and get some good stuff. I had this stuff yesterday too minus the VPX MRP. All totaled, I am guessing my total cals and macros are:

Total Cals: 2500
P: 180g 28%
F: 40g 15%
C: 355g 57

I ran surprisingly well on this yesterday, I imagine it is from the creatine and cal surplus over the weekend. Once I start to bonk I will prolly add more stuff in, particularly carbs and protein.

While I have a few seconds here at work, I will describe what exactly it is that this program is suppsed to do.

None of this stuff is my own, it comes from Mike Clark and a few other from the NASM

First thing is first, kinetic chain assessment. Find out what is wrong, ie tight or weak, and fix it.


1st portion is core stabilization which I have been doing, but not properly. It focuses in on drawing in the abdomen in all exercises and basically just developing a good inner and outer unit to stabilize your body during exercises.

2nd is just getting stabilizers, synergists, stabilizers and neutralizers to work cohesively. This is generally characterized by doing stuff in a proprioceptively rich environment (IE on a swiss ball, balance board, etc.)

3rd is rate of force production. This is like med ball passes and box jumps.

4th is basically strength training while using different planes, speeds, modes of resistance, body positions, etc.

5th is flexibility training which is quite self explanatory.


So, there are 3 levels of training: Stabilization, Strength, and Power. Each of 5 previously mentioned portions are in each stage.

The purpose of the stabilization stage is to increase the demands of the balance and stabilization systems and not the actual load. I have been doing the lower levels of this stage for the past 3 or so months and would say I was relatively advanced in this regard. The purpose of this stage is to provide a base to work with that is injury resistant. I will most likely lose the most weight in this stage as these exercises are are quite calorically taxing.

The strength stage is second and I will probably start it in a month. Joint stabilization and muscular coordination are the things being improved here. I will do this for at least 4 weeks.

The Final stage is power. The purpose of this stage is to maximally recruit the type 2 fibers and improve power.



I actually had alot more stuff here, but figured the NASM would take offense at me posting an entire program they are selling for free.

I have the NASM videos as well. I agree with you on bb'er type training. It gets to boring.

This is going to be a cool journal to follow.

Which ones do you have, the PES or PT ones? I don't see why they put out 2 different sets, the methodology should be the same.

I have the optimum performace training series (I believe it is for PT). It is a four video set, going through each phase of the OPT system.

I got a 5 video set OPT for the PES. It came with assesment, Integrated Training I, IT II, Flexibility and Movement.

Well,I was crunched for time during my workout and switched a few things up.

Push ups from 45 degree to vertical 4 sets of 15, 2 sets of 12
Prone Alternating hand step ups 4 sets of 15
Army crawl 4 sets of 15

Tuck Jumps 4 sets of 12
Jumps in all 3 planes 3 sets of 15

I am pissed I didn't have enough time to get it all in, but I had a patient to deal with. I think I am getting an agility ladder in the next week or 2 as I think I will progress much more quickly on movement day.

As for the actual movements, I have a postural dysfunction in transverse plane movement, prolly core related. The other planes were fine. My Chest has never been as fatigued as it was after my little push up drill. I think my lower body endurance is far greater than my upper body's so I will need to focus on that.

So, is this program a total body program designed to simply improve all aspects of every day life?

Basically, but you don't necessarily have to do it total body, you can split stuff up, which I will do once I enter the latter periods.

Dale, where do you purchase your Micellean?

DPS or BUlk, I bought a ton of it 3 months ago so I don't remember.

I still want to know if karaoke is part of the program .

This is very original. I will definitely be watching this journal.

Whew, after my day of yesterday, I decided to treat myself to a 16" roni pizza and 12 humongous hot wings with Bleu Cheese. I gained 2 lbs of what I am assuming is intestine clogging shit and a large amount of water.

Hit the gym at 2pm today and did as follows. I am not going to do the program strictly until I enter the strength phase. Here is what I did.

My warm-up took 12 minutes and is as follows. Since it will be my warm up for a while, I will describe the movements.

Go through twice, no rest
high knees-20 meters (just like in football)
heel kicks-20 meters (Running where upper thigh stays perpendicular to ground, and I kick my ass with my heels)
Dog and Bush to hurdler 10 each side (Looks like I am getting off a horse and then getting back on. I basically swing my leg backwards and then forwards)
1st round knee hugs 10 reps, 2nd round Leg Cradle- 10 reps (While standing, grab left ankle in right hand, push down same knee with left hand)
straight leg march to inverted toe touch- 10 reps (Standing, I swing my right leg up to shoulder level, touch that toe with left hand, then swing the same leg back and touch the left foot with my right hand. That is 1 rep on 1 side).
side shuffle- 10 meters, each direction
Carioca- 10 meters, each direction
prone leg over- 10 reps each side(Lying on my stomach, I swing my left leg back and around and touch my right hand being sure that both shoulders are bolted to the floor and both legs are straight. The leg not being used is flat on the floor.)
supine leg over- 10 reps (Lying on my back, same as above)

I do 2 sets of crossover lunges when finished over 20m. Crossover lunges are lunges where your lead leg crosses over the back leg and then you pull the trailing leg through.


My actual working sets are as follows:

DB rows on 1 leg (Working arm on unstable side) 35x12, 45x12, 55 2 sets of 10
Unilateral DB Flyes with active side off of bench 30 2 sets of 10, 35 2 sets of 8
NOTE: These are fucking killer on the core. Basically, the left half of your body is completely off the side of the bench and you are performing a flye on that side only for a set, then switch. I made this one up a year ago, but I am sure someone else has done it before.
Standing Unilateral DB curls with leg up on active side 25x12, 30x12, 35x10
Standing isometric shoulder press contraction 20lbs, 3 sets of 5, 15 second hold per rep
Cable tricep extension in the transverse plane 20x12, 30x12, 40x12
Description:Upper arm is perpendicular to torso, cable comes across the chest.
Core bridging sequence (Prone Bridge to left oblique bridge to right oblique bridge) 4 sets of 15 seconds each bridge done in a circuit
1-legged squat w/ only bodyweight 4 sets of 8, next time I am going to smarten up and do these first.
1-legged romanian DL with weight in hand opposite of working leg/glute 35 4 x12 each side

Took me an hour to get through this.

Diet was good, skipped one meal.

Holy shit I have never been this sore in all of my life!!!!!!!!!

Diet went smoothly yesterday and I ended up sleeping like 9 hours, I was beat.

My upperbody will be useless during movement day today.

I like the way that training looks.

yeah, lots of balance stuff going on there.

Movement day today...

Same warm up, took 15 minutes.

Total time for all movements was about 45 minutes
Push ups from 45 degree to vertical 6 sets of 15
Prone Alternating hand step ups 4 sets of 15
Army crawl 4 sets of 15

Tuck Jumps 4 sets of 15
Jumps in all 3 planes 3 sets of 15
Hill Climbers 4 sets of 15

I guess as of right now this is plenty for me to be doing, I am completely wiped out. At the end I did like 20 walkouts on the swiss ball and some light stretching of everything. I took a 45 minute nap and am quite sore right now. Surprisingly my legs are not all that bad, I figured the one-legged stuff yesterday would wipe them out. I imagine tomorrow may be a different story. I look forward to the weekend off. My weight after workout was 210.

So, I was a bad man this weekend. Drank like 5 beers on Friday, ordered 2 Domino's Pizzas at 2am, and ate them over the last 2 days. I typically eat the domino's pizzas in 1.5 meals, but I dragged them out over 4meals this time, yippee. I got a salad at 8pm last night once the pizzas were done, but ate a fudge peanut butter thing, a cheesecake cookie, and a huge oatmeal raisin cookie sandwich with maple cream in the middle.

At least I am not still sore.

I like all the unbalanced lifts. Your core is probably very strong.

I took yesterday off. Here is today

Crossover cable row (Using the V bar, I grab the right handle with my left hand, do a row, and then at the bottom of the movement, reach over the left hand with my right and grab the V bar on the left side aqnd do a row with the right arm)- 60x12, 75x12, 90x10, 105x8

Bridge chest press (I put only the very upper portion of my back on the bench, I lock out at my hips and form a table with the rest of my body, similar to swiss ball presses, but with no lateral instability) 50x12, 60x12, 60x8, 60x8

Transverse plane cable curls (I have my upper arm out directly in front of me, and parallel to the ground. I curl the weight towards my face and then back. Sorta looks like I am punching myself in the face.) 30x12, 40x12, 50x12

Standing Shoulder Scaption-set 1 on both legs, sets 2 and 3 on oppostie legs-15x12, 20x8, 20x8

Standing Dumbbell Tricep Extension-set 1 on both legs, sets 2 and 3 on opposite legs-45x12, 60x12, 60x12

1-legged press- 115x12, 135x12, 155x10, 175x8

Core bridging sequence 1 4 sets of 15 seconds each bridge done in a circuit

Dats it, movement day tomorrow.

Movement day

Only did half the warmup since I was low on time

Push ups from 45 degree to vertical 6 sets of 15
Fitball walkout (This is where you start with your chest on the ball and then you walk outwards with your hands til only your toes are on the ball, then you walk them back) 4 sets of 10

Tuck Jumps 4 sets of 15
Short Jumps in all 3 planes 3 sets of 15
3 foot jumps in all 3 planes 1 set of 15 each plane.


Also, I know have an idea on what the rest of the program will look like for the next 4 weeks. Monday will be weight day where I do exercises in an unstable environment (BALANCE), Tuesday will stay movement day as will Friday. Thursday will be weight day where I do every exercise, but in the first set I will do a regular warmup set, 2nd I emphasize the eccentric phase, in the 3rd I do isometric reps, and the 4th I will focus on the concentric phase (REP). I will update the exercises as they come to me.