CONDITIONING : THE MULTI STIMULI METHOD

My CONCEPT OF
THE
MULTI STIMULI
D.Poppé working on an eccentric multi
stimuli sequence on pull over (H.Barry)

I am not this pretentious to claim having discovered a

''miracle '' or a ''one fits all'' training method. There are
already enough of them , more or less efficient and more or
less scientific etc..
In fact, I am only trying to use some common sense and get
back closer to the ''natural'' functioning of the human body
facing the situation to achieve hight level , and sometimes
even extreme performances !
 CONDITIONING : THE MULTI STIMULI METHOD

My CONCEPT OF
D.Smuts

THE
MULTI STIMULI
Dead lift exercise in ''natural'' situation

When it comes to ''conditioning'' , we have too much the tendency

to be too much analytic , extensive , dissective and rationalist to
the extreme. Doing this , we are just going away from our subject ,
the human body , in its entirety and its specific nature. In the
''wild natural life'' we see animals acting and achieving incredible
performances without asking themselves any other question that
the one of their survival... There, only the strong ones do survive.
Now , we do also want that our athletes become the strongest and
''survive'' the competitions with no other consequence ...than a
medal around their neck !
 CONDITIONING : THE MULTI STIMULI METHOD

My CONCEPT OF
THE
MULTI STIMULI
In fact there has been several ideas to lead to this ''Multi stimuli''
theory , starting with the one concerning the organisation of the
exercises between themselves (With the idea that what happens
before or after can play quite an important role in the efficiency of
the drill). This idea came to me at the restaurant where the order of
the dishes served certainly affects dramatically the quality of the
whole meal...and eventually how it will be digested ! There are
some combinations which go better than others ! Digging deeper
into the idea , the variation of stimuli in a short time (as the variety
of the dishes composing the menu) is certainly more attractive than
the repetition of the same stimulus (same dish !) until ''nausea'' !!!
 CONDITIONING : THE MULTI STIMULI METHOD
My CONCEPT OF THE MULTI STIMULI
In a similar way , the training demands of
the para athletes (Pycho-neuro-muscular
interactions) , the critical attitude toward
the ''dogms'' of the ''classic'' preparation
(Periodisation – Relation force/
performance – utilisation of ''recipe
methods''...) , the progresses of our
knowledge about the muscular fibres
(which are also contradicting past
theories like hypertrophy) ...and more
simply the curiosity to go further inside
the unknown or lesser known territories
of the ''extreme'', (performances), have
set more questions than I could get Para athletes : Achieve
answers.... more ...with less?
 CONDITIONING : THE MULTI STIMULI METHOD
My CONCEPT OF THE MULTI STIMULI
...Not even mentioning my ''French'' attitude to never accept
anything as true before having done all I could to criticize it .... All
this being connected and happening inside more of 50 years
experience of coaching and of coaching experiences , has lead to
this concept of the ''Multi stimuli'' . Concept which is probably just
another stage that others will , in their turn , criticize and surpass
because progresses can only be made by contesting what seems
uncontestable !
...exactly what we shall be doing in
the next pages !

TO MAKE PROGRESS YOU HAVE

TO BE CONTESTING TOWARD
THE PAST AND INVENTIVE
TOWARD THE FUTURE
 CONDITIONING : THE MULTI STIMULI METHOD
MOST FREQUENT CLASSICAL CONCEPTS ABOUT CONDITIONING
-The specificity of the individual ''Classic'' dead lift D.Smuts
-Specific response to specific stimulus adapted with
elevated boxes
-The stage of adaptation
(Agression –Resistance – Overload)
-The concept of ''hypertrophy''
-The overcompensation concept
-The relation work / rest
-The summation of the repetitions
-The recruitment of the muscular fibres
-The reversibility law
ALL OF THIS IS QUITE FINE ,
-The muscles interactions
BUT TO GO FURTHER , WE
-The transfert of maximal strength into NEED ''NEW'' CONCEPTS FOR
specific strength A DIFFERENT MANAGEMENT
-The classic sheme of periodisation OF THE CONDITIONING
-The concept strength / speed ACTIVITIES.
 CONDITIONING : THE -Organisation of the successive
MULTI STIMULI METHOD stimuli as a priority
-Contestation of the ideas and
NEW CONCEPTS AND systemes believed to be ''The truth''
TERRITORIES TO BE -In the same amount of time ,
''DISCOVERED'' different stimuli are more efficient
than the same repetitive stimuli
-Any psycho neuro muscular action must not be Uwe HOHN supervising Johan
Smalberger during an exercise
considered alone inside a multi stimuli sequence

-Toward the ''permanent'' state of response

-Penetration of the incomfort zone
-Management of ''survivor'' like situations
-Stimulation and fatigue
-Reject of the ''classical'' periodisation concept
-Speed against load or strength
-Day by day monitoring
-Training programs are made to be changed
 CONDITIONING : THE MULTI STIMULI METHOD
NUTRITION – STRENGTH TRAINING :
EVERYONE SEE IT IN
SAME CAUSES / SAME EFFECTS THEIR OWN WAY !
Examples of ''dietary'' methods
Diet without fat– Diet without salt – ''Dissociated'' ALL THESE METHODS ARE
NOT NECESSARILY
diet– Hypocaloric diet – Diet of intermittent fast –
''WRONG'' OR ''BAD'' BUT
Atkins diet – Dukan diet–Paleolithic diet– Raw food THEY ARE ONLY A PART OF
diet – Vegan diet – Hypoglucidic diet – Lind diet – THE PICTURE
Okinawa diet – Hyper proteinic diet etc...etc...etc...

Examples of '' CONDITIONING ''diets'' : THERE IS TOO

Pyramidal method– Bulgar method – Exhaustion method– MUCH ROOM
Platnev method – Hypertrophy methods– Electrostimulation
methods – Hypoxy method – Constant loads method– Maximal
LEFT FOR THE
strength methods – Restitution method– Super sets method– CHARLATANS
Plyometric method- Methods of decreasing rests– Method of AND THE
overmax loads – Percentages methods – Method of the crossed
muscular chains –Lafay method– ''Full body'' method –
''SWEAT
Delavier method – Method 10x10 –Static /dynamic method BUSINESS''
etc...etc...etc...etc...
 CONDITIONING : THE MULTI STIMULI METHOD

PRIOR WARNING : METHODS = MISTRUST

1-IF THERE ARE AS MANY CONDITIONING METHODS AS THERE ARE
DIETARY METHODS , IT'S BECAUSE THE SAME CAUSES PRODUCE THE
SAME EFFECTS. (Anybody can ''do'' a method''
2-TO ''CREATE'' A ''METHOD'' ONE USES THE SAME STRATEGY :
2-1 ANALYSE OF A COMPLEXE SITUATION
2-2 SPLIT THIS SITUATION INTO PARTS
2-3 FAVOUR ONE PART DEPENDING ON THE NEED OF THE CAUSE
2-4 MAKE OF THIS ELEMENT THE ''KEY'' OF THE METHOD
2-5 BELIEVE ( or let believe) THAT THE IMPROVEMENT OF THIS ELEMENT
EVEN SOMETIMES EXAGERATED , WILL INEVITABLY IMPROVE THE WHOLE
SITUATION.
2-6 GIVE A ''SCIENTIFIC'' LOOK TO THE STORY
2-7 START MARKETING THE '' MIRACLE METHOD'' !!!
3-SCIENCE IS FAR TO BE EXACT AND SPREAD CONTRADICTORY
INFORMATIONS OR ASSERTIONS WHICH ARE OFTEN QUESTIONABLE OR
REFUTED ...so you can nearly attest whatever you want
4-DUE TO THE LACK OF RELIABILITY OF THE SCIENTIFIC EXPERTISE , THE
COMMON SENSE SHOULD THEN GET ITS PLACE BACK !
 CONDITIONING : THE MULTI STIMULI METHOD

WHAT IS THE MOST EXTRAORDINARY IN THE

HUMAN BODY IS NOT ONLY HOW IT IS MADE
BUT HOW IT FUNCTIONS :
THIS MEANS THAT IT HAS PERMANENT INTERACTIONS AND CONTROL
SYSTEMS AND THAT ONE PHENOMENON CANNOT BE STUDIED , DIVIDED
OR DEVELOPED SEPARATELY... Whatever if it is a muscle , an organ , a function , a
tissue , a reaction , an adaptation , a movement , a posture ...etc...

BY DINT OF WANTING TO GO
INTO DETAILS , ONE FINISHES
BY LOSING THE OVERALL
VIEW , IT IS THE TREE HIDING
THE FOREST !
 CONDITIONING : THE MULTI STIMULI METHOD
ADAPTATION AND SURVIVAL
THE PHYSICAL EXERCISE
THE HUMAN KIND HAS SURVIVED IS A MULTI CHARACTER
THANKS TO ITS ADAPTATION ABILITY
IN FRONT OF THE EXTERNAL AGGRESSION
AGGRESSIONS AND DANGER THE ADAPTATION ANSWER IS SPECIFIC TO THE
SPECIFICITY OF THE AGGRESSION STIMULUS
THE 3 WAYS OF ADAPTATION
-STRUCTURAL ADAPTATION
-PHYSIOLOGICAL ADAPTATION
-BEHAVIORAL ADAPTATION

USING THE SAME STEREOTYPE

STIMULUS LEADS TO A SCLEROSIS
OF THE ANSWER AND DOES NOT
ENSURE THAT THE ADAPTATION
WILL CONTINUE OR BE EFFICIENT IN
A very aggressive exercise : Inclined plyometric
OTHER SITUATIONS.
push backs (D.Poppé – D.Smuts –A.Po Uhila)
CONDITIONING : THE MULTI STIMULI METHOD THE ADAPTATION ANSWER IS
SPECIFIC TO THE SPECIFICITY OF
IN A NATURAL THE AGGRESSION STIMULUS
ENVIRONMENT THE ADAPTATION
IN AN ARTIFICIAL
AGGRESSIONS ARE : AND
SURVIVAL ENVIRONMENT , THE
DIVERSE AGGRESSIONS ARE :
UNEXPECTED
DIVERSE
EXTREME
EXPECTED
LITTLE REPETITIVE
PROGRESSIVE
NON FLEXIBLE
REPETITIVE
SOMETIMES
FLEXIBLE
SIMULTANEOUS
SOMETIMES SIMULTANEOUS
NON DECOMPOSABLE
DECOMPOSABLE
NON ADAPTABLE
ADAPTABLE
UNAVOIDABLE ...
AVOIDABLE...
 CONDITIONING : THE MULTI STIMULI METHOD
IN A NATURAL
ENVIRONMENT, IN ARTIFICIAL ENVIRONMENT,
TRAINING IS DONE BY TRAINING IS DONE BY TRIALS,
TRIALS AND ERRORS ERRORS , PROGRAMMING ,
The right choices mean PROGRESSIVE DIFFICULTIES ,
survival USE OF KNOWN RECIPES ,
The bad choices mean ADAPTATION OF SITUATIONS ,
death or injury... MENTORING , REPETITIONS ...
The right choices mean
progression
The bad choices mean
stagnation , regression ,
injuries , abandon....
 CONDITIONING : THE MULTI STIMULI METHOD
ALL THE TRAINING ''METHODS'' ARE BASED
ON AN ARTIFICIAL SPLITTING AND
ARRANGEMENT OF :
-THE SITUATIONS
-THE POSTURES AND MOTIONS
-THE INTER MUSCULAR RELATIONSHIPS
-THE INTENSITY OF EFFORTS
-THE EXECUTION SPEEDS
-THE RECOVERY TIMES
-PRE ESTABLISHED THEORICAL PROGRAMMES
THEY ARE NOT ''NATURAL'' AND AIM TO
''FAVOUR'' SOME PROCESSUS IN
DETRIMENT OF OTHERS , EVENTUALLY
CAUSING IMBALANCE.
Example of ''Miracle
method'' found on
the web
Serafenas Training Systems
- www.youtube.com ›
channel › Here you will be
able to view videos that will
allow you to see how to
operate the best "drug-free"
strength training program in
the world
 CONDITIONING : THE MULTI STIMULI METHOD

THESE IMBALANCES OFTEN APPEAR IN AN UNEXPECTED

WAY , IN A PROCESS SIMILAR TO A BODY REJECTION
RESPONSE WHEN DEALING WITH EXCESSIVE ,
INADAPTED OR UMBEARABLE AGGRESSIONS.

-SOMMATION OF NON RECOVERED FATIGUES

-DEFORMATION OF MORPHOLOGY OR POSTURES
-CHRONIC PAINS
-FUNCTIONAL OR ACCIDENTAL INJURIES
-LOSS OF THE SENSORI MOTOR
-PSYCHOLOGICAL INJURIES
-REGRESSION , FAILURES , ABANDON
 CONDITIONING : THE MULTI STIMULI METHOD

THE METHOD OF THE MULTI STIMULI V.Adams

CAN SUSCITATE MORE COMPLETE ,
MORE INTENSE , MORE USABLE
ADAPTATIONS , CLOSER TO THE NATURAL
ADAPTATIONS AND WHICH CAN BE
ORIENTED TOWARD AN OBJECTIVE OF
MAXIMAL PERFORMANCE.

IN PRACTICE , WE ARE NOT Two similar situations but

ANYMORE DEALING WITH ONE different stimuli
EXERCISE IN PARTICULAR BUT J.Smalberger
WITH A SEQUENCE OF SEVERAL
SUCCESSIVE EXERCISES
INVOLVING THE SAME
MUSCULAR GROUPS BUT WITH
DIFFERENT STIMULI
 CONDITIONING : THE
. SOME AVAILABLE STIMULI MULTI STIMULI METHOD
-Concentric contraction
-Isometric contraction Pulls with
-Eccentric contraction increasing
-Maximal 1 rep effort resistance
(V.Adams)
-Overspeed training
-Work with increasing resistances
-Work with decreasing resistances
-Exhaustion training
-Variation of angles of application
-Over maximal load training
-Instable support training
-Plyometric work Push with
-Iso dynamic work increasing
-Work in state of fatique resistance
-Stretching training (A.Parkinson)
-Combination Agonists/Antagonists
-Training with loss of spatial control
-Mental imagery training
-Low oxygene training
ETC...ETC...ETC...
 CONDITIONING : THE MULTI STIMULI METHOD
A SEQUENCE IS A UNE
CONSTRUIRE COMBINATION
SEQUENCEOFMULTI
EXERCICES INVOLVING THE
STIMULI
SAME MUSCULAR GROUP IN DIFFERENT SUCCESSIVE WAYS.
BEFORE STARTING A SEQUENCE , MAKE SURE These 2
THAT THE CONCERNED MUSCULAR GROUP IS exercices are
ABLE TO TO ALL THE EXERCISES IN SUCCESSION. different but
can be part of
NUMBER OF EXERCICES : FROM 2 to 5 DEPENDING the same
ON THE LOAD , THE REPS , THE INTENSITY AND sequence as
THE FITNESS LEVEL OF THE EXECUTANT they affect the
same lower
ORDER OF THE EXERCISES DEPENDING OF THE back area. V.Adams
MAIN ADAPTATION SEARCHED FOR AND
ALTERNATION OF THE HIGH AND LOW INTENSITY
STIMULI
Teura
RECOVERY TIME BETWEEN EXERCISES MUST BE
TUPAIA
MINIMAL , THE REAL RECOVERY HAPPENING AT
THE END OF THE SEQUENCE.

IF THE SEQUENCE IS REPRODUCED LATER ON IN

THE SESSION , ADAPT THE WORK DEPENDING
OF THE RECOVERY BETWEEN THE TWO EPISODS
 CONDITIONING : THE MULTI STIMULI METHOD
SEQUENCE WITH 2 EXERCISES
EXAMPLES : THE SUPER SET
OF SEQUENCES
It is the shortest sequence which is is well know and much used usually in
connection with an agonists/antagonist combination All levels of practice
Example : 1-Bench press -2-Lying on the belly on a bench high pulls
SEQUENCE WITH 3 EXERCICES : THE TRIPLE SET
It's a sequence which usually combines isometric / concentric / eccentric works (Order
depending on adaptation) . But one can do a lot of other combinations with other stimuli
and situations (See slide 17) . Excellent for advanced level of practice
Example : 1-Blocked Squats 5" à 90* -2- Hurdle jumps 2 feet-3- Ishios stretching

SEQUENCE WITH 4 EXERCICES : THE QUADRUPLE SET

A more advanced and demanding sequence with near complete variety of stimulation .
Appropriate for access to high performance
Example : 1-High pulls from the knee 2-Pull down to the neck with pulley- -3-
''Walking'' on the hands with ''dead'' legs -4-Isometry with extended arms holding
dumbbells

SEQUENCE WITH 5 EXERCICES : THE QUINTUPLE SET

The most aggressive form of multiple stimuli needing a particular care on the intensity
and load . For well prepared high performance athletes only.
Example : 1-EHand stand against the wall -2-One arm clean and jerk -3-Push up claps -
4-Hanging isometry to the high bar -5-Arm Westling with a partner
 CONDITIONING : THE MULTI STIMULI METHOD
SEQUENCE WITH
EXAMPLES 2 EXERCISES : THE SUPER SET
OF SEQUENCES

The superset involving 2 different exercises on the same

AGONIST/ANTAGONIST muscular system should become
the norm instead of picking and doing one exercise
separately or the same exercice again after a rest.
NEVER DO ONE EXERCISE WITHOUT DOING THE
OPPOSITE EXERCISE IMMEDIATELY AFTER
-Double stimulus of the same muscular group
-Better body balance (Antagonist must be as strong as
the agonists !)
-Great for beginners but good for everybody
-Multiple possibilities
-Faster progresses
 CONDITIONING : THE MULTI STIMULI METHOD

SEQUENCE WITH 3 EXERCISES : THE TRIPLE SET

This sequence type is perfectly suited for progressive
training and more complex and complete development
-Triple stimulus of the same muscular group
-Possibility to combine the main different different sorts
of contraction (Concentric-Eccentric – Isometric) (With
appropriate variations and changes of situation)
-More demanding than the ''super set'' but still
manageable for all athletes
-Multiple possibilities
-Faster progresses
 CONDITIONING : THE MULTI STIMULI METHOD
SEQUENCE WITH 4 and 5 EXERCISES :
THE QUADRUPLE AND QUINTUPLE SETS
People always want to go further and train harder. Therefore it is conceivable to
build more difficult , demanding and complete sequences with 4 or 5 exercises
(More seems to me to be too much) , with the hope that it will work even
better.
4 exercises sequences are doing well with well prepared athletes and good
management but need to be properly tried and monitored.
We have to be cautious not to go too far toward an extreme as it become more
and more energy consuming , difficult to recover and eventually dangerous.
But with good combinations of stimuli , intensity , work forms and
repetitions, longer sequences can find their place into the training
programme of more advanced , well prepared and well monitored
athletes.
This will be then the domain of PURELY
INDIVIDUAL CHOICES AND EXPERIMENTS
 CONDITIONING : THE MULTI STIMULI METHOD
. THE ADVANTAGES
-Variety of situations
-Multiplicity of the combinations
-No routine effect
-Challenging
-Spécificity in regard of a specific event
-More ''fun''
-Intensities close to max
-Better ''productivity'' work/available
training time.
-No or little hypertrophy
-Can be oriented toward general
conditioning or specific conditioning
-Good for explosive strength– Reactive
strength and coordination.
-Improve the weak points
-Fastf fitness progresses
-Do not necessarily requires to use heavy
weights
. THE INCONVENIENTS
-Difficult to adjust
-Risk to try to do too much
-Necessity to be inventive
-High intensity = High risks
-No long term programming
-''visual piloting'' is necessary
-High energy consuming
-Difficulty to combine with technical
sessions
-Not for beginners (out of sup set)
-Intensity close to limit
-Not advisable in competition period
-NEED OF AFTER SESSION FULL
RECOVERY
 CONDITIONING : THE MULTI STIMULI METHOD
TO SERVE AS A CONCLUSION
More than a real ''method'' that you follow like a cooking recipe , the ''multi
stimuli'' method is an advanced concept of high performance aiming to get rid of
the routines , create new challenges , get out of the beaten tracks and search for
more efficiency to push the boundaries. Knowing that ''who risks nothing get
nothing '' and ''who risks too much rides a tall horse''. The high performance
training is about to always try to get as close as possible to your limits to push
them further ...but the problem is
THAT WE DON'T REALLY KNOW OUR LIMITS
and that , sometimes we trespass them without even noticing and then the
sanction is immediate in the form of injury or failure.
Push the
boundaries ?
Yes ...but ...

Alexander
Parkinson
 CONDITIONING : THE MULTI STIMULI METHOD

TO SERVE AS A CONCLUSION (suite)

The ''Multi stimuli'' help to play on all fronts in the idea of an intensive
preparation which tries to deal with all the aspects of the functionning of the
''Homo athleticus'' in the purpose to prepare him better to deal with the
intensity of the demands and the constraints of the high performance sport ,
when still keeping a very close control of the effects and adaptations...
And this is not easy !!! (If it was , all the coaches would be good and everybody
would be a champion !!!!)

Valérie ADAMS

Tom WALSH
 CONDITIONING : THE MULTI STIMULI METHOD

AN EXERCISE IS LIKE A DISH

INSIDE A MEAL , WHAT
MATTERS IS NOT ONLY THE
CHOICE OF THE DISH IN THE
MENU , BUT THE WAY IT WILL
BE PREPARED , WHAT COMES IT UP TO US TO MAKE
SURE THAT WE ARE

WITH IT , HOW IT WILL BE NOT CONTENT TO

PROPOSE JUNK OR

SERVED , THEN SAVOURED ...

FAST FOOD TO OUR
ATHLETES
...BON APPETIT !
AND DIGESTED !!!
 CONDITIONING : THE MULTI STIMULI METHOD
AKNOWLEDGEMENTS MILLER-PARKINSON-CALLISTER-SMUTS-BLOXHAM

To the athletes figuring on the

pictures who have sometimes
''participated'' (without always
knowing it) to some
''experiments'' aiming to test such
or such exercise or combination
...and who have finally rather well
benefited from it !

MORE INFORMATIONS ON THIS BLOG ABOUT THE DIFFERENT CONDITIONING

THEORIES AND DIFFERENT ASPECTS OF THE PREPARATION AND OF THE TRAINING
USING ''MULTI STIMULI''.

A.PO'UHILA DP et T.TAPOKI
E.CASSIER
 CONDITIONING : THE MULTI STIMULI METHOD

THANK YOU FOR

YOUR ATTENTION
DOCUMENT TO BE COMPLETED WITH :
-Video examples of multi stimuli sequences
-Detailed examples of sessions and sessions
structures