Accommodative and vergence systems training method and multifocal ophthalmic lenses of Horizontal periodic or quasi-periodic Optical Power Stepless Alternating (HOPSA-lenses) therefor are proposed. Reading the text with HOPSA-lenses worn, while the head is stationary, provides a continuous alternating of accommodation and vergence strain / relaxation and, therefore, provides dynamic training of both systems. The method is applicable for human visual system therapy, eye diseases treatment / prevention and ophthalmology researches. The method enables combining the effective visual trainings with documents reading / processing, visual target examining, watching TV / video, playing computer games, etc., as well as combining the training with conventional vision correction. Several embodiments of HOPSA-lenses are disclosed, such as multi- and mono-cyclic, multi-layer, splitting the basic correction and training functions between lens' sides or layers, having left and right lenses' surfaces individually configured to provide the congruence of optical power for fixation, and / or the convergence invariability for fixation during the training.