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    2015 Cal Dietz Presentation NSCA January Hyperlinked

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    Jay Mike
    This document provides information on planning year-long strength and conditioning programs with a focus on training for different energy systems. It discusses building an aerobic base through training the aerobic, lactate, and alactic anaerobic energy systems in blocks over 4-9 weeks. Specific exercises, intensities, and other parameters are outlined for each energy system block. The importance of exercise selection, managing stress and life factors, and using potentiation clusters to develop speed and power is also discussed.

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    2015 Cal Dietz Presentation NSCA January Hyperlinked

    Uploaded by

    Jay Mike
    1K views48 pages
    This document provides information on planning year-long strength and conditioning programs with a focus on training for different energy systems. It discusses building an aerobic base through training the aerobic, lactate, and alactic anaerobic energy systems in blocks over 4-9 weeks. Specific exercises, intensities, and other parameters are outlined for each energy system block. The importance of exercise selection, managing stress and life factors, and using potentiation clusters to develop speed and power is also discussed.

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    This document provides information on planning year-long strength and conditioning programs with a focus on training for different energy systems. It discusses building an aerobic base through training the aerobic, lactate, and alactic anaerobic energy systems in blocks over 4-9 weeks. Specific exercises, intensities, and other parameters are outlined for each energy system block. The importance of exercise selection, managing stress and life factors, and using potentiation clusters to develop speed and power is also discussed.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    1K views48 pages

    2015 Cal Dietz Presentation NSCA January Hyperlinked

    Uploaded by

    Jay Mike
    This document provides information on planning year-long strength and conditioning programs with a focus on training for different energy systems. It discusses building an aerobic base through training the aerobic, lactate, and alactic anaerobic energy systems in blocks over 4-9 weeks. Specific exercises, intensities, and other parameters are outlined for each energy system block. The importance of exercise selection, managing stress and life factors, and using potentiation clusters to develop speed and power is also discussed.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
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    The document discusses various training protocols and considerations for developing different energy systems and athletic qualities over different time periods.

    The three main energy systems discussed are the alactic anaerobic/CP system, the lactate/glycolysis system, and the aerobic/oxidative system.

    Some examples of training protocols mentioned include workouts focusing on quality/speed, conditioning, or combining qualities for the alactic anaerobic system as well as high quality ratios and work capacity ratios for the lactate/glycolysis and aerobic systems.

    Special Training Considerations

    for Strength, Specificity, and


    Energy Systems for Year Long
    Planning
    Cal Dietz
    [email protected]
    Thanks to many people.

    Various Specificity of Athletes

    Olympian 5-13
    VJ 16.9 22.6
    Pro Agility 5.35 4.49
    E-10 Yard 1.97-1.84
    E-20 Yard 3.29-3.04
    Squat 155-235
    Bench 120-155

    Soon To Be Pro
    -4 years in
    program
    -Hit Limit??
    Work / Heart
    rate
    -Specific 100
    -Fast Twitch

    Building the Base


    Reasons for Training
    What makes team Successful?
    What are Key Qualities
    Skill and Repeated Sprint Ability
    RSA to me is Repeated Max Effort (RMEA)
    How can I effect all Systems involved
    Globally and Locally
    Work on 3 Energy Systems involved in Future
    Training Aerobic Most Important

    Cooked!!!
    -Schedule
    - Sick?
    - Lack of food

    - Recovered?
    - Aerobic
    System??

    - Daughter
    Performance

    Building the Base

    History of what your about to see - Tendo


    The Bioenergetic Views- of Base Building
    Anaerobic/Creatine Phosphate - 0-10 Seconds
    Lactate/Glycolysis - +10 120 Seconds
    Aerobic Heart Rate

    Alactic Anaerobic / CP
    High Quality Ratios
    0-10 Seconds Work

    Work Capacity Ratios


    0-10 Seconds Work
    Combining Qualities

    Rest
    2:30 5:00 Minutes
    Reps 6 -8

    Rest
    :45 1:30 Minutes
    Reps 8 - 16

    Maxim Sokolov Moscow 2003 - VN Seluyanov 1996 - Vladimir Platonov Issurin - Yessis in Conversation

    Alactic Anaerobic / CP Workout


    Ideal Workouts
    0-10 Seconds Work
    1) Quality/Speed
    2:30 5:00 Minutes Rest
    Reps 6 - 8
    2) Conditioning Focus
    :45 1:30 Minutes
    Reps 8 - 16

    Combined Qualities Workout


    0-10 Seconds Work
    First Reps 6 - 8
    2:30 5:00 Minutes Rest
    Then Reduce Rest
    :45 1:30 Minutes
    Reps 8 - 16

    Lactate/Glycolysis
    High Quality Ratios
    +10 120 Seconds Work

    Work Capacity Ratios


    +10 120 Seconds Work

    Rest
    2:30 5:00 Minutes
    Rest up to 8 Minutes Elite
    Track
    Reps 6 -8

    Rest
    :45 1:30 Minutes
    Reps 6-10

    Maxim Sokolov Moscow 2003 - VN Seluyanov 1996 - Vladimir Platonov Issurin - Yessis in Conversation

    Aerobic / Oxidative
    Guidelines
    Non Adaptive Stress
    Response 110 150 Heart
    Rate
    Stay under Lactate
    Thresholds
    Aerobic is the most
    important

    Various Protocols
    Too many to list
    Key components for Aerobic
    possibilities
    Intervals for aerobic work
    4 minutes max for good
    Quality aerobic intervals
    Long Duration Protocols

    Sequence of 3 Training Blocks


    Main Theory
    Block 1) Aerobic 2 to 3 weeks Local & Systemic
    Block 2) Lactate/Glycolysis - 2 to 3 weeks - Local &
    Systemic

    Block 3) Alactic anaerobic / CP - 2 to 3 weeks Local & Systemic

    Findings For Base Training


    All Systems are Aerobic/O2 supported
    Conundrum Elite Level Athlete
    Shot Putter Aerobic Capacity How?

    Contralateral 65 Station
    Modified EDT - 4 to 8 minutes
    5 Minute Isometric Holds - Djatschkov

    Benefits of Contralateral
    Lateral Sling

    Brain Considerations for Programing - Future

    Lateral Sling

    Running most effective - Forces


    Strong man
    Isometric Flexion

    Compatible Aerobic work


    Metabolic Injury Prevention Running
    120 versus
    170
    Pre Season

    Lactate/Glycolysis
    30 Second Isometric
    EDT Methods High Reps

    Alactic anaerobic / CP - Block


    10 Second Isometric
    10 Second OC
    Extreme Myelination Circuit

    Sequence of 3 Training Blocks


    Main Theory 4 to 9 Weeks
    Block 1) Aerobic 2 to 3 weeks Local & Systemic

    Block 2) Lactate/Glycolysis - 2 to 3 weeks Local & Systemic


    Block 3) Alactic anaerobic / CP - 2 to 3
    weeks - Local & Systemic

    GPP Variables for Programming


    GPP 9 Week Plan All Blocks Used-Max
    3 Aerobic 3 Lactate 3 CP/Alactic
    GPP 6 Week Plan All Blocks Used - Shortest
    2 Aerobic 2 Lactate 2 CP/Alactic
    GPP 6 Week Plan All Blocks 2 Aerobic 2 Lactate 2 CP/Alactic Trade CP

    GPP Variables for Programing


    GPP 6 Week Plan 2 Block Used
    3 Aerobic 3 Lactate
    GPP 4 Week Plan 2 Blocks Used - Shortest
    2 Aerobic 2 Lactate

    Closing GPP
    Sports
    Results Repeated Sprint Athletes that have 39 RHR
    Strongest Wingate on Team
    This is not Sport Specific
    Base for Specificity Raise the Ceiling
    Pain Cave Set 4 minute
    90% load failure isometric around 10 seconds
    50% load for failure 30 to 40 seconds
    30-20% load for a total of 4 minutes

    Most Advanced Method


    Supra-maximal Loading- Off Season
    120 to 100 % + Loading During
    Eccentric/Isometric
    Most Effective Results in Speed and
    Reactiveness - Results 3 to 6 weeks Post
    Compressed Training Effect
    Not Sport Specific
    Adaptation for Time Principle

    Various Aspects of Supramaximal


    Strength for powerlifting
    movements
    Strength for sportEnzyme
    Maximal Muscle
    Recruitment
    Maximal Fast Twitch
    Taxing on CNS
    Hyperplasia of myofibrils in
    muscle fibers

    Increase in free creatine in


    muscle fibers
    Increase concentration of
    hydrogen ions if duration
    enough and or rest reduced
    Hypertrophy of myofibrils
    in fast muscle fibers
    Negatives
    Joints and safety , tissue
    damage

    Supramaximal Weekly Loading

    Example of the Methods


    Safety Bar Single Leg Squat Ecc Iso
    Concentric Movement is 80 to 92% Load Blk3
    Spotter Used on Both Sides and Back
    Safety Pins are Positioned so only 5 or 6 inches
    Drop if lift is Missed.
    Examples Females 136 pounds Single leg 305
    Examples Male 190 pounds Single leg 585
    500/10 sec
    Duration is under 10 seconds - Why 10

    New Tissue Consideration


    You should never lose sight of the ultimate goal, to
    add new tissue. This requires balancing the hyperplastic
    effect of the training against the strong tendency of the
    body toward catabolism. Cortisol is the body's biochemical agent for catabolism. Training, particularly
    heavy training, raises Cortisol levels. When Cortisol
    levels rise, new tissue is favored over old tissue. This
    raises the potential for a net loss of muscle tissue. This
    is clearly counterproductive. Wesley James

    Tissue Remodeling Biochemical


    Triphasic tissue remodeling the consideration
    to keep cortisol down should play a role in
    programing
    Triphasic first two blocks with Eccentric and
    isometric with maximal tissue adaption with 20
    and 25 second sets.
    After those sets possible sets rest periods are
    extended and sets are reduced to under 10
    seconds. Cluster Training concept.

    Weekly Block Loading Model


    Block Focus Monday

    Wednesday

    Friday

    Block 1-2 Weeks

    Loading Day 1

    Loading Day 2

    Loading Day 3

    Eccentric

    120-110%

    90-92%

    110-105%

    Block 2-2 Weeks

    De-load week

    De-load week

    De-load week

    Isometric

    120-110%

    90-92%

    110-105%

    De-load week

    De-load week

    De-load week

    90-92%

    85%

    80%

    55%

    Block 3-2 Weeks

    Con- Strength 85%


    Con- Speed

    65%

    Off Season-Loading Parameters


    Week
    Load

    20%-30% 20-30

    70% Iso - 70% Iso 50% OC 50% OC


    Local

    Global
    Aerobic

    Local
    Lactate
    Global
    Aerobic

    13

    14

    Aerobic Aerobic Lactate


    Focus

    Week

    11

    12

    Load

    120%
    92%
    110%

    120%
    92%
    110%

    90% Iso 70%OC

    90% Iso 70%OC

    20%- 120% ,
    120% , 20%30% 110%, 92% 110%, 92% 30%

    Local - CP

    Local - CP

    DownDownEccentric Eccentric
    load
    load

    Global
    Aerobic

    Global
    Aerobic

    15

    16

    20%-30% 80% Plus 80% Plus


    20%-30%
    Strength Strength
    Below
    Focus Isometric Isometric Download 80%
    Below 80% Download
    Strength Strength

    17

    18

    19

    50%25% 50%-25% 50%-25%


    ASFM ASFM
    ASFM

    10

    Weekly State of Organism


    - Self Report
    Hormones 120
    - Lack of Stress Functional
    - Not One Model
    Training
    - Management of
    Stress
    - Vegas Trip
    - Triphasic 6
    Weeks?

    The Stress of Life-Considerations


    Kids on Bus
    Wound Healing Manage
    Pro Athlete Emotion Ex wife
    Lack of Sleep 1 Hour
    Exam week
    Most Advanced Training Method Training
    In Season Example -

    Real In-Season Maladaptation

    Male 3 day Model French Contrast

    My Sample Program

    Video Split Squat


    Safety Bar

    Accelerated Band
    Jumps

    Reading My Sheets

    Exercise Selection
    The Training Process in becoming Specific.
    Magnitude of Load Impulse
    Bondarchuck Dynamic Correspondence

    Exercise Selection

    Secrets to Exercise Selection


    What am I trying to accomplish
    Does it do what I want? Henk Specificity
    The method of Completing Exercise
    Natural
    Kinematic Sequencing
    Bracing Core Training Running
    Butt Training?
    Is it Sports Specific?

    Henk Kraaijenhof

    Henk Kraaijenhof

    Secret to Performance

    Skill is Key Everything is a Skill


    Quality Reps 3 Reps
    Fatigued Prevents Skill Development
    Clusters Training 1+1+1+1+1+1
    Potentiation Clusters

    Potentiation Clusters
    French Contrast Model
    Exercise Selection
    Acceleration/ Top End Speed
    Bio Chemical Aspect of Method
    Various Samples

    Potentiation Clusters
    Simple Contrast Model for high school - Acceleration
    Sport Back Squat - 1 rep 65-80% + Box Jump / 1
    rep15-20 seconds Rest
    Sport Back Squat - 1 rep 65-80% + Box Jump / 1
    rep15-20 seconds Rest
    Sport Back Squat - 1 rep 65-80% + Box Jump / 1
    rep15-20 seconds Rest
    Sport Back Squat - 1 rep 65-80% +Box Jump / 1 rep
    Rest 2-3 minutes, then repeat for a total of 2 to 4 sets

    Potentiation Clusters
    Top end Speed Running
    Hex Dead lift - 1 rep 65-80% + Hurdle Hop / 1 rep1520 seconds Rest
    Hex Dead lift - 1 rep 65-80% + Hurdle Hop / 1 rep1520 seconds Rest
    Hex Dead lift - 1 rep 65-80% + Hurdle Hop / 1 rep1520 seconds Rest
    Hex Dead lift - 1 rep 65-80% + Hurdle Hop / 1 rep
    Rest 2-3 minutes, then repeat for a total of 2 to 4 sets

    Potentiation Clusters
    Peaking Focus for Team Sports, Basic Approach
    25-30% Load Squat jump 1 rep + Drop box Jump / 1
    rep15-20 seconds Rest
    25-30% Load Squat jump 1 rep + Drop box Jump /1
    rep15-20 seconds Rest
    25-30% Load Squat jump 1 rep + Drop box Jump / 1
    rep15-20 seconds Rest
    25-30% Load Squat jump 1 rep +Drop box Jump / 1 rep
    Rest 2-3 minutes, then repeat for a total of 1 to 3 sets

    Potentiation Clusters
    Peaking Focus for Team Sports, Advanced Athletes
    25-30% Load Squat jump/1 rep +Drop box Jump/1 rep
    +Acc. Band Jump/1 rep15-20 seconds Rest
    25-30% Load Squat jump/1 rep + Drop box Jump/1 rep
    +Acc. Band Jump/1 rep15-20 seconds Rest
    25-30% Load Squat jump/1 rep + Drop box Jump/1 rep
    + Accelerated Band Jump/1 rep
    Rest 2-3 minutes, then repeat for a total of 2 to 4 sets

    References

    www.xlathlete.com
    http://www.athleticedge.net/
    Physical exercises as a cybernetic system Nosko NM, Vlasenko, S., B. Sinigovets
    N. R. Biochemical changes in the muscles during rest after physical
    effort. Uk.bioch. Journ. 29:450-457, 1957.
    Biochemical changes in the muscle on repeated work depending on the duration
    of rest intervals between loads. Ihill. 30:66l-668, 1958.
    Kuznetsov VV, Novikov AA The main thrust of the theoretical and experimental
    studies of the modern system of training athletes / / Theor. andPract. nat. the cult.
    1971
    Biochemical changes in the caused by protracted work once or several times.Ibizl.
    312204-214, 1959

    References

    HORI, N., NEWTON, R.U., NOSAKA, K., and M.H. STONE. Weightlifting exercises enhance
    athletic performance that requires high-load speed strength. Strength Cond. J., 27 (4): 50-55.
    2005; NEWTON, R.U., and W.J. KRAEMER. Developing explosive muscular power: Implications
    for a mixed methods training strategy. Strength Cond. J., 26: 20-31. 1994
    LESHKEVICH, L. G. and R. Effect of muscular activity and training on phospholipid content in
    muscles, liver and myocardium. Ukr. lzioch. Joum. 44:52-530, 1972.
    LESIIKEVICH, L. G. Effect of muscular activity of various durations and nature on the ketone
    bodies in blood, liver and muscles of animals. Ukr. hioclx. Journ. 32:692-699, 1960. Dynamics
    of the content of ketone bodies in the muscles, liver and blood during rest
    after inuscular activity. Ibid. 34:54I}550, 1962. Effect of muscular activity mid experimental
    training on the content and properties of lipids in rat tissues. Ihld. 36:726-734. 1964
    LENKOVA, Ii. 1., S. V. U and N. N. YAKOVLEV. Changes of the urea content in the blood and
    tissues during muscular activity to adaptation of the organism. Physio.Journ. 59:10.97-1101,
    1973. .
    Biological Principles in the Body's Adaptation to Training Loads OGOLTSOV

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