Tri-Phasic Aspects of Advanced Human

Performance Helping Your Athletes Refuel and Recover

Introducing CAL DIETZ

Head Olympic Strength and Conditioning

Coach at the University of Minnesota.

Developed the Strength and Conditioning

Programs for Men's Hockey, Men's

Basketball, Women's Hockey, Men's Golf,

Men's Swimming, Track and Field, Baseball

and Wrestling.

Helped found and chairs the Sport

Biomechanics Interest Group, which

explores the physiological and

biomechanical aspects of advanced human

performance encompassing the various

aspects of kinesiology, biomechanics,

neuro-mechanics and physics.

These Methods Can Be Used In Many Different Ways

• The only “bad” program is one that does not change

• The success of the program depends on constant change

• Daily, Weekly, Monthly, and Yearly

•New stimuli must be given to the athlete at various times during the season

• This is not to be mistaken for simply returning to previous stimuli

• You must come up with novel ways of stimulating and stressing your athletes in order to spur change for the better

3

Key Factors For Successful Programming

High Volume

High Intensity

High Frequency

High Expectations

Some Overtraining

4

Linear Periodization Model

5

Organizing PeakingTraining

Periodization vs. Undulating Model

6

Undulating periodization

Undulating periodization involves the acute variation of

volume and intensity on a weekly (microcycle) or daily

basis.

7

Organizing Weekly Training

Classic Undulating Model

9

Shifted – Day 1 goes to 3

Classic Undulating Model

10

High Force at Low Velocity

Heavy Loading for Undulating Weekly Model

11

High Force at High Velocity

Heavy Loading for Undulating Weekly Model

12

Range of Undulated Loading

Day 1 Loading

High Force at Low

Velocity - Strength

85%

HigForce at High Velocity

– Speedh!

65% – 75%

Day 2 Loading

High Force At Low

Speed – Strength

90% & Above

High Force at High

Velocity – Speed!

77.5% - 80%

Day 3 Loading

High Force At Low Speed

– Strength

80%

High Force at High

Velocity – Speed!

65% & below

14

Tri-Phasic Muscle Action

-All dynamic muscle action is triphasic!

-The initiating phase from a state of rest

is always isometric.

Newton‟s Laws of Motion decree that

there will always be a moment when the

system comes to rest before moving in

the opposite direction.

16

Triphasic Action

Power vs. Time (45% at 205 lbs)

0.00

200.00

400.00

600.00

800.00

1000.00

1200.00

1400.00

4.20 4.40 4.60 4.80 5.00 5.20 5.40

Time (sec)

Po

wer

(w

atts

)

205 lbs With Bands 205 lbs Without Bands

18

Elite Vs Average Division 1 athlete

Eccentric Phase

19

Elite Vs Average Division 1 athlete

Isometric Phase

21

Elite Vs Average Division 1 athlete

Concentric Phase

22

Elite Vs Average Division 1 athlete

Block/Undulating Training

Dr. Bondarchuk stated the importance of

“block” periodization, but included in each

block must be an undulation of load and

intensity. “ we are convinced that loads of

different intensities should be used in the

workouts of highly qualified athletes in each

session during the preparatory and

competitive periods.

23

Tri phasic Undulating Block Method

24

Tri phasic Undulating Block Method - Peaking

25

Tri-Phasic Undulating Block Method – Squat Example

27 Technique : Ecc , Iso , Con

Tri-phasic Undulating Block Method –Single Leg Example

Lunge Video -WLE Lunge Video Reactive

29

Tri-Phasic Undulating Block Method – Bench Example

30 Lower Level Athlete Point

Dynamic Action Concept

3 Phase of Movements

Block 1 - Focus on Eccentric Movement

Block 2 - Focus on Stretched Isometric Phase

Block 3 – Explosively

Key Movements – Back Squat – Glute ham Hyper-

Bench Press

Block with DAC should only be 2 to 3 Weeks

General Blocks can be 2 to 6 weeks

31

Block Training Sequencing

32

Tri-Phasic Undulating Block Method Uses

6 Day Plan

5 Day Plan

4 Day Split

3 Day Model

In-season Model 2 Day Plan

33

Tri-Phasic Undulating Block Method – Explained and Used

35

Tri-Phasic Undulating Block Method – Explained and Used

36

Tri-Phasic Undulating Block Method – Explained and Used

37

Tri-Phasic Undulating Block Method – Explained and Used

37

Above 80%

Below 80%

Identifying Need For Specific Stress

Tri-Phasic action in Human Movement

Examples – Advanced Coaching

1.Agility Drills

2.Squat

3.Dynamic Actions – Quarterbacks

30

French Contrast Training

E1 Back Squat -B1 Ecc, B2 Iso, B3 Dyn

E2 Hurdle Hop – 3 to 5 Reps

E3 Squat Jump With Weight 3 to 5 Reps

E4 Power Step up – 3 to 5 reps

Example: Back Squat - 6 Week Model • 2 weeks eccentric tempo in first block

• 2 weeks iso-hold in second block

• 2 weeks dynamic action in third block

800m versus 100m

48

What We‟ll Cover TODAY

An overview of good “post-game” nutrition

Chocolate milk and post-exercise recovery research

Tips to create a post-game nutrition action plan

POST-GAME Nutrition

Can affect performance at the next game/practice

Can help reduce the chances of injury

Boost the health, well-being of your athletes

IT’S JUST AS IMPORTANT AS PRE-GAME NUTRITION!

The Workout‟s Finished…

BUT THE BODY ISN’T

2-HOUR RECOVERY WINDOW

Replenish and Recover

Immediately After Exercise

and Throughout the 2-Hour Window

According To A Recent Study…

Laymon AS, et al. Medicine & Science in Sports & Exercise. 2008;40:S399.

Endurance Athletes Recognize The Importance,

But Know Little

of endurance athletes

say that RECOVERY is an important part

of their training

Yet, only

recognized the importance of the 2-hour

RECOVERY window

11%

25%

56% Water

A Recovery Beverage

Rest

Laymon AS, et al. Medicine & Science in Sports & Exercise. 2008;40:S399.

Only

athletes opted for a

RECOVERY BEVERAGE

How Do Athletes RECOVER?

In Addition To Water, ATHLETES NEED…

PROTEIN

to reduce muscle breakdown, stimulate growth

CARBOHYDRATES

to refuel muscle glycogen

FLUID and ELECTROLYTES

to replenish what is lost in sweat and to rehydrate the body

VITAMINS and MINERALS

to contribute to overall health and nutrition

Position of the American Dietetic Association, Dietitians of Canada, American College of Sports Medicine. Journal of the American Dietetic Association. 2009;109: 509-527.

International Society of Sports Nutrition. Journal of the International Society of Sports Nutrition. 2008;17-28.

American College of Sports Medicine. Medicine & Science in Sports & Exercise. 2007;39:377-390.

Carbohydrate Protein Fluids Electrolytes

1.5g of carbs/kg body

weight during the first 30

minutes and again every

2 hours for 4 to 6 hours

Ratio of about 3:1 or 4:1

carbohydrate to protein

16-24 fl. oz. for each

pound of body weight

lost during exercise helps

restore fluid balance

Based on extent of sweat

loss (if sweat water and

electrolytes are not

replaced, then the

person will dehydrate)

Post-Exercise NUTRITION GUILELINES

What The Experts Say

Carbohydrate

82 grams (amount in about 24

ounces of chocolate milk)

Protein

20 to 27 grams (amount in about 24

ounces of chocolate milk)

Electrolytes

Sodium

to aid hydration,

other minerals (depending on

sweat losses)

For Example,

WITHIN 2 HOURS AFTER EXERCISE

120 Pound Athlete May Need…

Fluids

24 ounces

(depending on exercise

intensity, weight loss)

Carbohydrate

130 grams (amount in about 40

ounces of chocolate milk)

Protein

32 to 43 grams (amount in about 40

ounces of chocolate milk)

Electrolytes

Sodium

to aid hydration,

other minerals (depending on

sweat losses)

And, a 190 Pound Athlete May Need…

Fluids

24 ounces

(depending on exercise

intensity, weight loss)

Choosing An Effective

Post-Exercise Drink

What The Research Says

About CHOCOLATE MILK

Protein Carbohydrates Electrolytes Fluids Calcium and

vitamin D B vitamins

9 essential

nutrients

To help build

muscle, reduce

muscle

breakdown and

work with

carbohydrates to

restore muscle

glycogen

To refuel

muscles (restore

muscle glycogen)

To help

replenish what‟s

lost in sweat

(sodium,

calcium,

potassium and

magnesium)

To help

rehydrate the

body

To strengthen

bones and help

reduce the risk

of stress failure

To help convert

food to energy

Offers additional

nutrients not

typically found in

traditional sports

drinks

Why MILK?

U.S. Department of Agriculture, Agricultural Research Service. 2007. USDA National Nutrient Database for Standard Reference, Release 21.

The Nutrition FACTS

PHOSPHORUS

VITAMIN-B12

The Right Mix of Carbohydrates and Protein

Why CHOCOLATE MILK?

There‟s research on the benefits of BOTH chocolate and white milk for athletes… but chocolate milk has the added benefits of extra CHO needed after exercise!

Refuel and recover

Build muscle and help reduce exercise-induced damage

Rehydrate and replenish electrolytes

The RESEARCH

1

2

3

Low-fat chocolate milk contains the right mix of carbs and protein to refuel muscles after a tough workout

1

Chocolate Milk HELPS REPLACE MUSCLE GLYCOGEN

Karfonta KE, et al. Medicine & Science in Sports & Exercise. 2010;42:S64.

16 ounces of

fat-free chocolate milk

after exercise

A carbohydrate-only

sports drink with the

same amount of calories

VS.

Led to greater

concentration

of glycogen in

muscles at 30

and 60 minutes

post-exercise

Karp JR, et al. Journal of Sport Nutrition and Exercise Metabolism. 2006;16:78-91.

Thomas K, et al. Applied Physiology, Nutrition and Metabolism. 2009;34:78-82.

Ferguson-Stegall L, et al. Journal of Strength and Conditioning Research. 2011;25:1210-1224.

After Recovery,

Researchers Compared Lowfat Chocolate Milk To:

Carbohydrate Replacement Drink (with CHO and protein)

Fluid Replacement Drink

(with CHO)

Indiana University (9 trained cyclists)

When drinking chocolate milk they exercised LONGER and with MORE POWER during a second workout

When drinking chocolate milk they exercised JUST AS LONG

Northumbria

University, UK (9 trained cyclists)

After chocolate milk they were able to cycle 51% LONGER

After chocolate milk they cycled 43% LONGER

University of

Texas at Austin (10 trained cyclists)

After chocolate milk they had significantly MORE POWER and

RODE FASTER, shaving about six minutes from their ride time

AIDS RECOVERY For The Next Bout Of Exercise

Milk‟s a natural source of high-quality protein, which helps build and repair muscles

2

Researchers suggest

MILK’S ADVANTAGE

may be due to

unique properties

of milk proteins

that may cause differences

in speed of digestion

and absorption.

Wilkinson SB, at al. American Journal of Clinical Nutrition 2007;85:1031-1040.

Hartman JW, et al. American Journal of Clinical Nutrition, 2007;86:373-381.

Josse et al. Medicine & Science in Sports & Exercise. 2010;42:1122-1130.

McCleave EL et al. ACSM, 2011.

Improved BODY COMPOSITION

Compared to a soy beverage:

• Canadian researchers found that active

adults who drank milk after resistance

exercise experienced greater support

for muscle gain

• Other studies found that untrained men

and women who drank fat free milk

after exercise gained more muscle and

lost more body fat at the end of a 12-

week training program

Lunn W, et al. Medicine and Science in Sports and Exercise, 2010;42:S48.

A Muscle Building ADVANTAGE

Compared to a fluid replacement drink (with CHO):

• In a study of moderately trained male runners

those who drank fat free chocolate milk after

exercise had enhanced skeletal muscle protein

synthesis – a sign that muscles were able to repair

and rebuild

Elliot TA, et al. Medical Science in Sports and Exercise. 2006;38:667-674.

Aids PROTEIN METABOLISM

Athletic men and women

who drank milk one hour

after a leg resistance

exercise routine

experienced a significant

increase in two measured

amino acids

Reduced EXERCISE-INDUCED MUSCLE DAMAGE

Research subjects who

drank reduced-fat regular

or flavored milk after a

strenuous muscle workout

had less exercise-induced

muscle damage than those

who drank water or typical

sports drinks

Cockburn E, et al. Applied Physiology, Nutrition and Metabolism. 2008;33:775-783.

EXERCISE-INDUCED

MUSCLE DAMAGE

can lead to

future impairments

in muscle performance,

which could affect

future exercise bouts

Recovery Aid For SOCCER PLAYERS

Chocolate milk drinkers had

significantly lower levels

of creatine kinase – an

indicator of muscle damage

– compared to when they

drank the carbohydrate

beverage.

Gilson SF, et al. Medicine & Science in Sports & Exercise. 2009;41:S577.

Chocolate milk‟s

“NATURAL” MUSCLE

RECOVERY BENEFITS

match or may even surpass

a specially-designed

carbohydrate sports drink

with the same

amount of calories

Recovery Aid For RUNNERS

Fat free chocolate milk

drinkers had decreased

markers of muscle

breakdown – compared to

when they drank the

carbohydrate sports

beverage.

Colletto M, et al. Medicine and Science in Sports and Exercise, 2010;42:S126.

Athletes

RISK MUSCLE BREAKDOWN

following exercise

when the body‟s demands

are at their peak

Shirreffs SM, et al. British Journal of Nutrition. 2007;98:173-180.

Watson P, et al. European Journal of Applied Physiology. 2008;104:633-642.

Milk HELPED RESTORE & MAINTAIN HYDRATION BETTER

Than Other Popular Post-Exercise Beverages

Researchers believe milk’s natural electrolyte

content and energy density may help restore and

maintain hydration better after exercise

Significantly more urine excretion

after drinking water or sports drink

compared to milk

4 hours

8 ounce serving of low-fat milk; USDA USDA National Nutrient Database for Standard Reference, Release 23

Milk HELPS REPLACE ESSENTIAL ELECTROLYTES

Lost In Sweat

Potassium Magnesium Calcium Sodium

Milk provide 360mg:

12% of the daily value

Milk provides 27mg:

8% of the daily value

Milk provides 300mg:

30% of the daily value

Milk provides 100mg:

4% of the daily value

Milk Is AN EXCELLENT SOURCE OF CALCIUM For Strong Bones

One study found that

basketball players had

significant bone mineral

content losses throughout the

season (6% loss overall) – likely

related to sweat losses.

• Adding calcium to the diet

helped offset the losses.

Martin BR, et al. Medicine and Science in Sports and Exercise. 2007; 39:1481-1486.

Klesges RC, et al. Journal of the American Medical Association. 1996;276:226-230.

Lappe J, et al. Journal of Bone and Mineral Research. 2008;23:741-749.

RIGOROUS EXERCISE

could cause

substantial losses

of calcium,

which if not replenished,

could increase the risk

for bone fractures

Teens ages 14-18; What We Eat in America, NHANES 2001-

2002: Usual Nutrient Intakes from Food Compared to Dietary Reference Intakes;

www.ars.usda.gov/foodsurvey

TEENS NEED CALCIUM During Peak Bone Building Years

Nearly

of teenage girls and

of teenage boys

don‟t get the calcium

they need

Scientific Evidence Continues to Build…

Read more about the research

and find all the references at

www.RefuelwithChocolateMilk.com

Putting It

All Together

Creating A Recovery Plan

For Your Athletes

Pay attention to the 2-hour recovery window

Emphasize fluids, protein and carbohydrates

Make recovery easy and convenient

Our Recovery MUST-DO’s

1

2

3

Post-Workout SNACK IDEAS

Chocolate Milk

• Nature‟s recovery drink. Lowfat chocolate milk has the

added bonus of bone-building nutrients (not found in

traditional sports drinks) to help maintain strong bones.

Turkey and Cheese with Apple Slices and Pretzels

• If you're not in the mood for a sandwich, skip the bread and

eat the fillings on their own!

Tuna on Whole Wheat

• Tuna over a slice of whole wheat bread is a great

protein/carb mini-meal.

Banana and Peanut Butter

• Provides a good source of protein and vitamin E, while the

banana provides the carbohydrates you need to get re-

energized.

Refuel With Chocolate Milk Grants

Do you give it your all and then reach for chocolate milk to help you

rehydrate, replenish and rebuild your muscles?

Then, tell us why you should be on Team Refuel for a chance to receive a

$250 Individual Athlete Refuel Grant or a $500 Athletic Group Refuel

Grant.

For the month of July only, the Refuel Grants Program is offering 2x the

chance to win by rewarding ten $500 team grants and ten $250 individual

refuel grants. You can apply for a refuel grant online at:

refuelwithchocolatemilk.com/grants/

How YOU Can GET IN THE GAME

Log onto RefuelWithChocolateMilk.com for tips and tools to help you

get the best out of your athletes

• PLUS – find out how you could win your own Milk Mustache ad OR a Refuel

Grant

Stay up to speed on the refuel science and interact with the coach

community at:

• Facebook.com/ChocolateMilkRefuel

• Twitter.com/ChocMilkRefuel

Talk to your dairy or State and Regional representative on how you can

get milk into your locker room/onto the sidelines

Ask your School Food Service Director how to move milk vending

machine outside the locker room

Sub Maximal Peaking - The Spectrum of Athletes

Athletes can be divided into being either

highly Reactive or Straining

Depending on the sport, the coach must

analyze its competitive demands and decide

which type of nervous system is optimal

Do you want your athlete to strain like a

Powerlifter or be as reactive as a Shot-putter?

The Reactive Athlete

The Reactive Athlete

Example: •2 shot-putters at the University of Minnesota •Both had a 1RM Back Squat of 600 •Thrower 1 could execute his 1RM in 1.5 seconds •Thrower 2 could execute his 1RM in 2.7 seconds(Both lifts measured concentrically) •To someone who did not know either athlete‟s max, Thrower 1 would appear to be able to squat 650lbs •Take home message: even though the athlete could do 600 in 1.5 seconds, it does NOT necessarily mean he will be able to squat more •Why not?

The Reactive Athlete

•What did this mean for the throwers? •The difference in nervous system accounts for everything •Thrower 1 is highly reactive(a.k.a Explosive, fast twitch, „wired‟) •Thrower 2 is shifted more towards the straining nervous system •As a result, Thrower 1 threw 8-12 feet farther than Thrower 2

Training the Nervous System

Case Study: Minnesota Thrower

•Athlete 1 comes to Minnesota benching 315 •It is decided he will only throw the hammer and abandon the shot put •Upper body exercises were minimalized •Olympic lifts, squats, and plyometrics emphasized •6 months later, bench press was retested to see if he had lost strength •Result: Bench press increased to 365 •Training the nervous system in the lower body positively affected upper body strength

Example 3: Minnesota Hockey

Took 6 athletes and trained at sub-maximal

high velocity loads

Loading varied from 25/30% -50%

Athletes were chosen based on greatest need

for speed and explosiveness

Athletes had been in the Gopher strength

program for 3 years, so strength levels were

fairly high

Example 3: Minnesota Hockey

•6 weeks spent developing a base

•Last 12 weeks of summer spent completing a High

speed/ High velocity program

•At the end of the 6 week base period, strength was

high, but at a lower velocity

•Example: 1 athlete could bench 285, but it was a

strained, slow, effort

•At the end of this 12 weeks period, the same

athlete benched 325 at a high velocity/speed

•The athlete effectively switched from a highly

straining to a highly reactive nervous system

Training vs. Sport: Bridging the Gap

•Training usually occurs at a much lower velocity than it does in the actual competitive sport •Ex: Shotput at release is around 14m/s; most Dynamic Effort bench speeds(50% of 1 RM) only reach around 0.8 - 1m/s •Dynamic correspondence dictates that towards the competitive season, velocity must increase to make the nervous system more sports specific •This system built with the ultimate goal of peaking

Antagonistically Facilitated Specialized Methods of Training

Squat Drop Jump

Antagonistically 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

Matveyev

Antagonistically Facilitated Specialized Methods of Training

Quick Review: Sherrington‟s Law of Reciprocal

Inhibition- In order for an agonist to contract,

the antagonist must relax

How does this apply to Matveyev‟s research?

Matveyev found that one of the key differences

between low and elite level athletes is speed of

contraction and relaxation

Elite athletes not only turn muscles on quickly,

but they also relax them quickly!

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 Master‟s

of Sport

Antagonistically Facilitated Specialized Methods of Training

Matveyev‟s Research

Level 1= Novice Level 4= Class 1 Athlete

Level 2= Class 3 Athlete Level 5= Master of Sport

Level 3= Class 2 Athlete **Adapted from Supertraining, 6th Edition, Ch. 3**

AFSM: How to Apply

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 Plyometrics: How to Coach?

-Athlete can be told to pull themselves into position

using the hip flexors

-Once the athlete‟s feet hit the ground, cue them to

drive off as forcefully as possible

-When watching the athlete, look at the joint‟s

stiffness to determine if the athlete can withstand

the powerful eccentric force while minimizing

ground contact time

-If the athlete cannot maintain joint stiffness or has

excessive ground contact time, readdress eccentric

and/or isometric strength

AFSM Shock Training

More similar to Verkhoshansky‟s shock/ depth jumps

In application, athlete would stand on a box of at

least 12 inches

-He or she falls off and pulls their body into the

power position(back flat, knee joint of 45-600)

-Joint stiffness is maintained and ground time should

be as brief as possible

-After ground contact, athlete jumps onto a higher

box(Could also use a Vertec or similar marker)

AFSM Shock Training Example

Drop Rebound Box Jump

AFSM High Velocity Strength Training

External load use of approximately 55%

Highly qualified/Elite athletes can use upwards of

75-80%

For the back squat, athlete will pull themselves into

position(Coach can set depth), and powerfully

reverse the direction

If using a Tendo, look for speeds near 1 m/s2

AFSM High Velocity Oscillatory Training

Single Leg Oscillatory Squat

AFSM: High Velocity Oscillatory Method

Enhance the intermuscular coordination of opposing

muscle groups

Oscillatory contractions performed with 20-55% of

1Rm

Range of motion is very small(4-6in.)

Must contract and relax as quickly as possible

Performed at either an advantageous or

disadvantageous joint angle

AFSM High Velocity Oscillatory

Bench Press Advantageous and

Disadvantageous OC

Hex Bar SL Deadlift Advantageous

and Disadvantageous OC

AFSM Training: Word of Caution

AFSM training can be very strenuous on the CNS

– Advanced handle well

Track the amount of contacts

Elite athletes may need more(30-50) whereas

novice athletes may need only 20

Keeping 6 seconds of rest between jumps will

ensure that quality is upheld

Do not progress to AFSM training unless the

athlete has developed a general level of

strength

Tri Phasic Undulating Model

Load Day 1 Day 2 Day 3

Heavy 85-90% 92-100% 75-82%

Light 65% 75-80% 45-55%

Sub Max

High

Velocity

35-40% 45-50% 25-30%

Day 1 Day 2 Day 3

Volume Medium Low High

Sub-Maximal High Velocity Day

Used near the competitive season as a

peaking method

Utilizes very light loads from 25-50% in

order to move at higher velocities

Higher velocity movements are more

closely associated with most sporting

actions

Sub-Maximal High Velocity

McBride et al. compared peak power at 3

different intensities(30%, 60%, 90%) of 1RM

Squat among powerlifters and Olympic

weightlifters

Each performed a squat jump at each

intensity

Peak power was greatest at 30% and 60%

Relaxation: the Missing Link

Relaxation is paramount in facilitating the

subsequent contraction of the agonist muscles

The issue is NOT how fast can the athlete contract,

but rather how fast can he or she relax

AFSM will bridge the gap between novice and elite

athletes by increasing intermuscular coordination

and decreasing time to relaxation and contraction

Exercise Demonstrations

DB Bench Press

DB Incline Bench

Bench Press

Iso Back Ext+ DB Row

DB Shoulder Press Oscillatory-

Disadvantageous

Exercise Demonstrations

Lateral Delt Rebound Drops

Bicep Curl Speed Drop

Bicep OC A

Bicep OC D

DB JM Press - Full

Leg Press OC

Leg Press Reactive

DB Single Leg Squat

Hex Bar Single Leg DL

Hex Bar Deadlift OC R Glute Ham

OC - More Reactive Athlete

Glute Ham Speed Drop

Exercise Demonstrations

Single Leg Back Squat

Speed Cycle Jump Lunge

Glute Bar Lifts

For more exercises, visit

www.XLAthlete.com

Speed Switch Lunge

Squat Drop Jump

Hurdle Hop

Reactive Page

Accelerated Method of Training for

Plyometrics

Allows for faster turnover rate of the muscles

Teaches the body to move faster and higher than

it normally is capable of(Overspeed)

Unloads the body in the bottom, thereby

allowing the tendons to complete a powerful

concentric using a load lighter than their

bodyweight

Increases the explosive capacity of the Stretch

Shortening Cycle and beneficial joint stiffness

qualities

Accelerated Method of Training for Plyometrics

Assisted Band Split Lunge Jump

Assisted Band Squat Jump

Mimic Speed of Sport – This Method Evolved

Single Leg Versus Double Leg

Timed sets

Benefits Include:

-Energy System Specificity

-Built in capacity for competition(Who can get

the most reps?)

-Increases work density/capacity: Can the

athlete complete more reps in a fixed period of

time?

Timed sets

Can be performed to improve various qualities(i.e. strength, endurance,

etc..)

Strength : 5-3-7 or 7-5-10 Speed strength: Same intervals used for strength but lighter loads

Strength endurance: 15-10-17 or 25-17-32

Endurance/work capacity: 25-17-32, 32-25-40

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

Timed Sets

These numbers corresponds to the Tri Phasic Model

Example: a strength timed set may utilize 5 sec. sets

on Mon., 3 sec. sets on Wed., and 7 sec. sets on

Friday

Specific examples:

Shot put: 5-3-7sec up to 7-5-10 second model

Distance swimmer: 32-25-40

Hockey: 15-10-17 7-5-10

* *Note within work capacity, peaking, and

endurance, there is lots of variability/adaptability**

.

DB Bench OC

Single Leg Squat OC

Dumbbell Bent Over Row OC

DB Should Press Oc

.

Tri-phasic Loading Guidelines

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

Above 80 Loading 85-87.5 % 90-100% 80 %

Reps 1-2 Reps 1 Rep 3- Reps

80- 55% Loading 65 – 75% 77.5-80% 50 – 60%

Reps 1,2,3 Reps 1-2 Reps 5 Reps

50-30% Loading 35-40 % 50% 25-30%

Reps Ideal Time Below Ideal Time Above Ideal time

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

Full Range of Motion vs. Oscillation

Full range of motion is given priority during general

preparation phases(ex: early-mid off season)

Full range of motion still utilized as competition season

nears, but not as much

Oscillatory exercises phased in closer to the competitive

season

Why? It is better to implement high velocity strength

training with 30% loads in order to peak the athlete

Charting progress

Benefit of timed sets, in addition to specific energy system

development, is the ability to always attempt to set new PR‟s

Athletes at Minnesota all have boxes on their workouts to

indicate how many reps were performed during a set

Next workout, they attempt to move faster in that given

timed set to achieve more reps

Must Train Fast

.

THANK YOU!