The Unbroken Optimum Performance Training Model: 7 Phases to Build a Body That Lasts

Most people walk into a gym with good intentions but no real plan. They grind through random workouts, chase sweat instead of strength, and wonder why they keep getting stuck—or worse, injured.

Here’s the reality: real progress doesn’t come from chaos. It comes from structure.

At Unbroken Fitness Solutions, we use the 7-Phase Optimum Performance Training (OPT) Model to give you that structure. This system isn’t about fads or guesswork—it’s about moving through a logical progression that builds durability, strength, and performance in the right order, so you can train for life, not just for today.

Why Most Training Programs Fail

People skip steps. They jump straight into heavy lifting or high-intensity circuits without addressing posture, mobility, or basic stability. It’s like building a skyscraper on a cracked foundation—it might look good for a while, but eventually, it collapses.

The OPT Model fixes that by creating a roadmap for training success. It ensures each phase develops what your body needs before moving to the next challenge.

The 7 Phases of the OPT Model

Here’s how we structure it—and yes, we’ll give you a peek at what’s inside each phase so you can see how intentional this process really is:

1. Corrective Exercise – Fix What’s Broken

Goal: Improve posture, mobility, and movement quality.Example Training:

• Exercises: Foam rolling, hip mobility drills, core activation, single-leg balance work

• Sets/Reps: 1–3 sets, 10–15 reps

• Tempo: Slow & controlled (3-1-3)

• Rest: 30–60 seconds

This is where most people should start but don’t. We clean up your movement so your body stops fighting itself.

2. Stabilization Endurance – Build a Foundation

Goal: Strengthen joints, core, and muscular endurance.Example Training:

• Exercises: Plank variations, single-leg squats, cable rotations, stability ball push-ups

• Sets/Reps: 2–4 sets, 12–20 reps

• Tempo: 4-2-1 (slow eccentric, stable hold)

• Rest: 0–90 seconds

This phase teaches your body control before you pile on the weight.

3. Strength Endurance – Add Strength Without Losing Stability

Goal: Blend strength and endurance with supersets and circuits.Example Training:

• Exercises: Superset a bench press with a stability ball push-up; lunge variations with core rotations

• Sets/Reps: 2–4 sets, 8–12 reps (strength) → 12–20 reps (stability)

• Tempo: Strength at 2-0-2, Stability at 4-2-1

• Rest: 0–60 seconds

This phase builds stamina and resilience while keeping your foundation strong.

4. Hypertrophy – Muscle Growth & Metabolic Health

Goal: Build lean muscle for aesthetics, metabolism, and joint protection.Example Training:

• Exercises: Barbell squats, bench press, rows, Romanian deadlifts

• Sets/Reps: 3–5 sets, 6–12 reps

• Tempo: 2-0-2

• Rest: 0–60 seconds

Not about “bodybuilder bulking”—this is about strength, health, and performance.

5. Max Strength – Raw Strength Gains

Goal: Increase maximal force production.Example Training:

• Exercises: Heavy deadlifts, bench press, weighted pull-ups, front squats

• Sets/Reps: 4–6 sets, 1–5 reps

• Tempo: Explosive concentric, controlled eccentric

• Rest: 2–4 minutes

Here we train heavy—with purpose and precision, not ego.

6. Power – Convert Strength Into Speed

Goal: Add velocity and athleticism to your strength base.Example Training:

• Exercises: Medicine ball slams, kettlebell swings, push press, jump squats

• Sets/Reps: 3–5 sets, 1–10 reps

• Tempo: Explosive

• Rest: 1–2 minutes

This phase teaches your body to be fast and dynamic, not just strong.

7. Max Power – Peak Athletic Performance

Goal: Blend strength, speed, and reaction for ultimate performance.Example Training:

• Exercises: Olympic lifts, plyometric combos, contrast training (heavy lift → explosive move)

• Sets/Reps: 3–6 sets, 1–5 reps

• Tempo: All-out intensity

• Rest: 3–5 minutes

This is the highest expression of fitness—reserved for those who’ve earned the right to be here.

How We Use the OPT Model at Unbroken

Every Personal Training Program we offer runs on this framework. Whether you start with corrective exercise and stabilization or dive into strength, hypertrophy, and power phases, you’ll have a clear plan, professional coaching, and recovery tools like our Infrared Sauna with Chromotherapy to keep you performing at your best.

And because life happens, we customize your progression. Busy professionals, competitive athletes, or anyone rebuilding after injury all move at the pace their body needs—no cookie-cutter programs here.

Why It Works

The 7-Phase OPT Model:

• Protects you from injury → by fixing weak links first.

• Builds real strength & endurance → instead of chasing exhaustion.

• Creates long-term results → by layering strength, speed, and recovery.

It’s not random. It’s not trendy. It’s a system built for longevity and performance.

Take the First Step

You don’t need another “killer workout.” You need a plan. The 7-Phase OPT Model gives you one.

📅 Book a free consultation and find out where you fit into the system.📍 Unbroken Fitness Solutions | San Diego’s Premier Personal Training Center📞 Call (858) 221-6406 or visit unbrokensd.com to get started.