What is an appropriate tempo for Phase 1 of the OPT model?

In the context of the OPT (Optimum Performance Training) model, Phase 1, also known as the Stabilization Endurance phase, focuses on developing stabilization, muscular endurance, and improving the body's ability to maintain control and balance. The tempo refers to the speed at which each repetition is performed during an exercise and is represented by a four-part number that indicates the duration spent in each phase of the lift: eccentric (muscle lengthening), isometric (pause at the bottom), concentric (muscle shortening), and isometric (pause at the top).

The tempo of 4-2-1-1 is particularly suitable for Phase 1 as it emphasizes a slower eccentric phase (4 seconds), which effectively engages the muscles and helps build stabilization. This slow tempo creates time under tension, which is crucial for enhancing neuromuscular control and endurance. The 2-second isometric hold at the bottom allows the muscles to stabilize before exerting force in the 1-second concentric phase, leading to a strong contraction during the lift, followed by a 1-second hold at the top. This structure is conducive to improving overall stability and endurance, making it the ideal tempo for this phase.

In contrast, tempos that are faster or