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Cal Dietz - Advanced Principles in Programming

This document discusses advanced principles in biochemical programming and exercise prescription. It describes several key points: - Intensity and duration should be the focus of each training session. Specificity of the program is also important for adaptation. - Training should stress all body systems simultaneously to drive deep adaptation with less stress. Training in too many directions at once is not optimal. - High intensity training drives the largest changes in the nervous system and related structures. Blocks of oxidative, lactic, and alactic work are needed since adaptations do not occur simultaneously. - Intensity and duration are critical factors to control through biochemical programming each day. Intensity should be near maximal and duration refers to time per set.

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100% found this document useful (3 votes)

967 views

Cal Dietz - Advanced Principles in Programming

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eloganbyman

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Download as PPT, PDF, TXT or read online on Scribd

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Advanced Principles in

Programming
Cal Dietz
University of Minnesota

Theories based on Advance

Biochemical Programming
Intensity and Duration should be the focal
point of the program for that day.
Specificity

of exercise program is critical to

adaptation

Theories based on Advance

Biochemical Programming
Train in a method so all Systems, Organs, Plastic
Structures of the metabolism, Grouping of Cells and Cells
Adapt to same Stress- Results are going to be deep
adaptions with less negative stress response because of
less stress on the functional reserves of adaption energy.
Pull the organism in multple directions is not optimal for
the highest result. Ex-Triathalon and Powerlifting

Theories Based on Advance

Biochemical Programming
Training at high-speed, intensive loads is
accompanied by the largest changes in the nervous
system apparatus of muscle CNS, myelination
sarcoplasmic reticulum (site of calcium release,
facilitates muscular contraction, and the myoglobin
and creatine phosphate contents How? High Speed
Methods
Since biochemical adaptive changes do not develop
simultaneously, blocks of oxidative, lactic, and alactic
work is needed. This can be done in the offseason
4

Theories Based on Advance

Biochemical Programming
Biochemical Control of your
programming through - Intensity and
Duration should be the focal point of the
program for that day

Theories Based on Advance

Biochemical Programming
Control of your programming
through - Intensity and Duration should
be the focal point of the program for
that day
Intensity = Death Ground 100%
Duration = Time Per Set

Benefits Of Time Training

Increased Density Per Set

Competitiveness/Competition of athletes
AFSM Dynamic Correspondence
Regulation of Specificity of sport in Regard to
duration and energy systems
Regulation of the Biochemistry of Training

Increased Density Per Set

At High Speed High-Increased
Volume/increase speed/reduced Duration
increases buy %50 = Density Increased
Example 1 - Prescribed 100lbs Set of 8 reps
took 12 seconds then trained for time =
800/ 12 seconds = 66 pounds per second
Example 2 = Train For time 12 seconds = 12
reps at 100lbs = 100lbs per second 35%
Increase.

Sets for Time in Undulated Model

Triphasic Loading
For Timed Sets

Day 1 Loading
Volume-Medium
Load - Medium

Day 2 Loading
Volume- Low
Load - High

Day 3 Loading
Volume- High
Load -Low

Strength Athlete

5 Seconds

3 Seconds

7 Seconds

Strength Athlete

7 Seconds

5 Seconds

10 Seconds

Strength Endurance

15 Seconds

10 Seconds

17 Seconds

Endurance Strength

25 Seconds

17 Seconds

32 Seconds

Endurance

32 Seconds

25 Seconds

40 Seconds

Endurance

40 Seconds

32 Second

47 Seconds

History On Undulated Model

History has show a large number of
variations of training in weekly model.
Variation 1 = Train at performance Zone
Variation 2 = Under Distance Training
Short duration High Stress, Partial
movements / High Power/ Speed
Variation 3 = Longer Distance Running /
Tempo work / Bodybuilding

Heavy Loading for Undulating Weekly Model

Dynamic Correspondence

Atagonistically Facilitated
Specialized Methods of Training
What is it?

Based on Sherringtons Law of Reciprocal

Inhibition
AFSM training is also centered on the
research of one of the USSRs leading
Sports Scientists, Leo Matveyev

Antagonistically Facilitated
Specialized Methods of Training

Matveyev found that elite athletes could relax

their muscles almost 200% faster than
novice athletes
-Even Level 4 athletes(right below Master of
Sport in the USSR system) were
approximately 50% slower in relaxation
speeds than Masters of Sport

AFSM

Antagonistically Facilitated
Specialized Methods of Training

We must utilize the Stretch Shortening

Cycle(SSC)
Why? Much higher levels of stored eccentric
energy can be reapplied more forcefully
towards the concentric movement
So what do we do?
Answer: AFSM Plyometrics
It simple Push and Pull or Pull and Push

AFSM Plyometrics
Similar to traditional plyometrics(i.e. Squat jump)
Key Difference: AFSM requires the forceful
contraction of the antagonists, with
simultaneous relaxation of the agonists prior to
the movement's concentric action

AFSM Plyometrics
Traditional Squat Jump

Squat Drop Jump

AFSM Full Range/Oscillatory

Bench Press Reactive

Bench Press 2POC

AFSM Biomechanics Consideration

Bench Press
Advantageous and
Disadvantageous OC

Hex Bar SL Deadlift

Advantageous and
Disadvantageous OC

Weekly Planning
Weeks 10-11 download
Week 12 13 Biometric Block -Time per sets
Day 1/7s Day 2/5s Day 3/10s
Week 14-15 - 50-25% ASFM Block time per
Set Day 1/7s Day 2/5s Day 3/10s
Week 16-17 - 50-25% ASFM Block Time per
Sets Day 1/7s Day 2/5s Day 3/10s

Weekly Planning
Weeks 1-4 GPP
Week 5-6 Eccentric Block -Time per sets
Day 1/20s Day 2/5s Day 3/32s
Week 7-8 Isometric Block time per Set Day
1/20s Day 2/5s Day 3/32s
Week 8-9 Dynamic Block Time per Sets Day
1/10s Day 2/5s Day 3/15s