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
Undulating periodization
Undulating periodization involves the acute variation of
volume and intensity on a weekly (microcycle) or daily
basis.
7
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
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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.
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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
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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.
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Tri-phasic Undulating Block Method –Single Leg Example
Lunge Video -WLE Lunge Video Reactive
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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
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
Identifying Need For Specific Stress
Tri-Phasic action in Human Movement
Examples – Advanced Coaching
1.Agility Drills
2.Squat
3.Dynamic Actions – Quarterbacks
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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)
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
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
Pay attention to the 2-hour recovery window
Emphasize fluids, protein and carbohydrates
Make recovery easy and convenient
Our Recovery MUST-DO’s
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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
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
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
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