This is the final level and where it all comes together. Phase 5 of NASM’s Optimum Performance Training (OPT™) Model focuses on developing power: the ability to move with speed, precision, and force. After progressing through the first four phases: stability, endurance, hypertrophy, and max strength, clients are now ready to turn strength into action. Whether you're training athletes or everyday clients who want to move better and faster, Phase 5 delivers the explosive edge. Let's break down how this final phase works and why it matters.
What Is the NASM OPT™ Model?
The NASM OPT™ Model is a proven, science-backed system made up of five progressive phases: Stabilization Endurance, Strength Endurance, Hypertrophy, Max Strength, and Power. Each phase prepares the body for the next. Phase 5—Power Training—is all about combining the force built in earlier phases with speed to produce fast, functional movement.
Why the Power Phase Matters?
Power isn’t just for athletes. It supports real-life movement like sprinting after a bus, jumping to grab a ledge, or quickly catching your balance. In training, it improves agility, reactivity, and coordination. This phase turns your strength into speed, making all your hard work functional.
Benefits include:
- Faster neuromuscular response
- Greater force output with less effort
- Improved performance in sports and daily tasks
- Better movement efficiency and reduced injury risk
Phase 5 Explained: Power Training In this phase, clients train both heavy and fast. It blends strength moves (like barbell squats) with explosive exercises (like jump squats) to train the body to react with speed and power. The goal is to increase the rate of force production, how quickly you can exert strength.
Goals of this phase:
- Improve speed and reaction time
- Convert strength gains into power
- Enhance athletic movement patterns
- Build functional explosiveness
How Phase 5 Improves Client Performance This phase makes clients feel like athletes strong, fast, and capable. It boosts confidence and prepares them for real-life movement. From young athletes to older adults working on balance, this phase builds explosive ability that benefits everyone.
Clients love this phase because:
- It feels energetic and fun
- Combines strength and cardio elements
- Improves overall athleticism
Common Exercises in Power Training This phase uses supersets: one strength-focused exercise followed immediately by a power-focused one. Examples include:
- Barbell squat + squat jump
- Bench press + medicine ball chest throw
- Deadlift + kettlebell swing
- Pull-up + explosive band row
- Lunge + jump lunge
Training Variables for Phase 5: How It Works
- Reps: 1–10
- Sets: 3–6
- Tempo: As fast as controlled form allows
- Rest: 1–2 minutes between supersets
- Frequency: 2–4x per week
Why Canadian Trainers Should Use the OPT™ Model?
Phase 5 shows clients what their bodies can really do. For personal trainers in Canada, this is a standout way to offer performance-based training that boosts client engagement. Plus, it ties together every skill built in previous phases.
NASM + NPTA: Explosive Growth Starts Here The Certified Personal Trainer program through NPTA teaches you every phase of the OPT™ Model, including how to deliver explosive power programs in Phase 5. This science-based system helps you coach with confidence—and back it up with real results.
Want to take your athletic programming even further? Add Performance Enhancement Specialization to your toolkit and start building serious sport-specific programs.
Build Your Career with the NASM CPT Certification With NPTA’s NASM CPT, you’ll master the entire OPT™ Model from day one. Whether you're training athletes or active adults, you’ll have the tools to help anyone move better and perform stronger. Plus, our flexible online learning and Canada-wide support make it easy to start anytime.
Ready to Coach Smarter? Get Certified with NPTA From stabilization to power, the OPT™ Model gives trainers a roadmap to real results. Start your journey with NPTA and become the coach who delivers every time. Explore our certifications and get started today.
Did You Know?
Originally, there was a 6th phase of the OPT™ Model—Maximal Power—but the experts at NASM developed that into the Performance Enhancement Specialization (PES). This advanced specialization is designed for trainers who want to push athletic performance to its peak. If you're ready to go beyond general programming and master speed, agility, and explosive power, PES is your next step.
READ MORE BLOGS:
- Phase 1: Stabilization Endurance
- Phase 2: Strength Endurance
- Phase 3: Hypertrophy Training
- Phase 4: Max Strength Training
- How to Become a Certified Personal Trainer
- Transform Your Passion for Fitness into a Career with NASM Certifications
- Everything You Need to Know Before Choosing the Best Personal Training Certification in Canada
