cal dietz- advanced principles in programming

8/19/2019 Cal Dietz- Advanced Principles in Programming

1/31

Advanced Principles in

ProgrammingCal DietzUniversity of Minnesota


2/31

Theories based on Advance

Biochemical Programming

•Intensity and Duration should be the focalpoint of the program for that day.

• Specificity of exercise program is critical toadaptation

3


3/31

Theories based on Advance


•Train in a method so all Systems, Organs, PlasticStructures of the metabolism, rouping of !ells and !ells

"dapt to same Stress# $esults are going to be deep

adaptions %ith less negati&e stress response because ofless stress on the functional reser&es of adaption energy.

•Pull the organism in multple directions is not optimal for

the highest result. 'x#Triathalon and Po%erlifting

3


4/31

Theories Based on Advance

Biochemical Programming• Training at high#speed, intensi&e loads is

accompanied by the largest changes in the ner&ous

system apparatus of muscle ( !)S, myelination (

sarcoplasmic reticulum *site of calcium release,

facilitates muscular contraction, and the myoglobin

and creatine phosphate contents ( +o% +igh Speed

-ethods

• Since biochemical adapti&e changes do not de&elop

simultaneously, blocs of oxidati&e, lactic, and alactic

%or is needed. This can be done in the offseason

/


5/31


Biochemical Programming• Biochemical Control of your

programming through - Intensity and

Duration should be the focal point of theprogram for that day

/


6/31


Biochemical Programming• Control of your programming

through - Intensity and Duration should

be the focal point of the program forthat day

Intensity 0 Death round 122

Duration 0 Time Per Set

/


7/31

4enefits Of Time Training

• Increased Density Per Set

• !ompetiti&eness5!ompetition of athletes

• "6S- ( Dynamic !orrespondence

• $egulation of Specificity of sport in $egard to

duration and energy systems

•$egulation of the 4iochemistry of Training


8/31

Increased Density Per Set

• "t +igh Speed +igh#Increased7olume5increase speed5reduced Duration

increases buy 82 0 Density Increased

'xample 1 # Prescribed 122lbs Set of 9 repstoo 1: seconds ( then trained for time 0

9225 1: seconds 0 ;; pounds per second

• 'xample : 0 Train 6or time 1: seconds 0 1:reps at 122lbs 0 122lbs per second ( 38

Increase.


9/31


10/31


11/31

Sets for Time in


12/31

+istory On one

• 7ariation : 0


13/31

&eavy Loading for (ndulating )ee*ly #odel

11


14/31

1:


15/31

Dynamic Correspondence

/


16/31

Atagonistically Facilitated

Specialized Methods of Training• What is it?

• Based on Sherrington’s Law of Reciprocal

Inhibition• AFSM training is also centered on the

research of one of the USSR’s leading

Sports Scientists, Leo Mate!e


17/31

Antagonistically Facilitated

Specialized Methods of Training• -at&eye& found that elite athletes could relax

their muscles almost :22 faster than

no&ice athletes

• #'&en ?e&el / athletes*right belo% -aster of

Sport in the


18/31

AFS#

/


19/31

Antagonistically Facilitated

Specialized Methods of Training• We mst tilize the Stretch Shortening

Cycle!SSC"

• Why# Mch higher levels of stored eccentric

energy can $e reapplied more forcefllyto%ards the concentric movement

• So %hat do %e do#

• Ans%er& AFSM Plyometrics

• 't simple ( Psh and Pll or Pll and Psh


20/31

AFSM Plyometrics

• Similar to traditional plyometrics!i)e) S*at +mp"

• "e! #ifference$ AFSM re%&ires the forcef&l

contraction of the antagonists, withsi'&ltaneo&s rela(ation of the agonists prior to

the 'oe'ent)s concentric action


21/31

AFSM Plyometrics

Traditional SBuat Cump

Bench Press +eactive

4ench Press "d&antageous and

Disad&antageous O!

SBuat Drop Cump

4ench Press :PO!

+ex 4ar S? Deadlift "d&antageous and

Disad&antageous O!

AFSM Fll ,ange-.scillatory

AFSM /iomechanics Consideration


22/31

eely Planning

• ees 12#11 do%nload

• ee 1: ( 13 4iometric 4loc #Time per sets

Day 15=s ( Day :58s ( Day 3512s

• ee 1/#18 # 82#:8 "S6- 4loc time per

Set Day 15=s ( Day :58s ( Day 3512s

• ee 1;#1= # 82#:8 "S6- 4loc Time per

Sets Day 15=s ( Day :58s ( Day 3512s


23/31

eely Planning

• ees 1#/ PP

• ee 8#; 'ccentric 4loc #Time per sets

Day 15:2s ( Day :58s ( Day 353:As

• ee =#9 Isometric 4loc time per Set Day

15:2s ( Day :58s ( Day 353:As

• ee 9#E Dynamic 4loc Time per Sets Day

1512s ( Day :58s ( Day 3518s

Th i B d Ad


24/31



8


25/31


26/31

'xample of 'xercise SeBuencing

• 'xample of SeBuencings


27/31

4io-etrics ( Sample Of Program

• 4iometrics ( Protocols

• Parametric 4iometrics # Protocols

/E


28/31

+istory of 4iometrics

• 6ormerly !alled cybernetics so&iet union1E8E

• !hanged into autoregulation by some.


29/31

4iometrics ( Protocols


30/31

Parametric 4iometrics # Protocols


31/31

Than Fou

• !al DietG

• dietG211Humn.edu

• Triphasic Traning

cal dietz- advanced principles in programming

Documents