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8/19/2019 Cal Dietz- Advanced Principles in Programming
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Advanced Principles in
ProgrammingCal DietzUniversity of Minnesota
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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
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Theories based on Advance
Biochemical Programming
•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
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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
/
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Theories Based on Advance
Biochemical Programming• Biochemical Control of your
programming through - Intensity and
Duration should be the focal point of theprogram for that day
/
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Theories Based on Advance
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
/
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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
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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.
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Sets for Time in
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+istory On one
• 7ariation : 0
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&eavy Loading for (ndulating )ee*ly #odel
11
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1:
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Dynamic Correspondence
/
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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
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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
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AFS#
/
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Antagonistically Facilitated
Specialized Methods of Training• We mst tilize the Stretch Shortening
Cycle!SSC"
• Why# Mch higher levels of stored eccentric
energy can $e reapplied more forcefllyto%ards the concentric movement
• So %hat do %e do#
• Ans%er& AFSM Plyometrics
• 't simple ( Psh and Pll or Pll and Psh
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AFSM Plyometrics
• Similar to traditional plyometrics!i)e) S*at +mp"
• "e! #ifference$ AFSM re%&ires the forcef&l
contraction of the antagonists, withsi'<aneo&s rela(ation of the agonists prior to
the 'oe'ent)s concentric action
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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
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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
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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
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Theories Based on Advance
Biochemical Programming
8
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'xample of 'xercise SeBuencing
• 'xample of SeBuencings
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4io-etrics ( Sample Of Program
• 4iometrics ( Protocols
• Parametric 4iometrics # Protocols
/E
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+istory of 4iometrics
• 6ormerly !alled cybernetics so&iet union1E8E
• !hanged into autoregulation by some.
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4iometrics ( Protocols
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Parametric 4iometrics # Protocols
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Than Fou
• !al DietG
• dietG211Humn.edu
• Triphasic Traning