Here is a common question we hear all the time about using the Triphasic Training methods:

"What if you don't have spotters?"

Cal's answer was really good, and it kind of flips the whole conversation on its head.

The old thinking was: no spotters = no super maximal eccentrics = you're missing out.

But Cal's take?

The belt squat isometric might actually be the better option — not the backup plan.

Here's Why The Belt Squat

First, the safety piece.

No spinal loading.

No fear of getting buried under a bar.

You can go absolutely all-out without that little voice in the back of your head second-guessing the lift.

And when Cal says his athletes are "violent" during these — veins popping in their necks — he's not exaggerating. That's the level of effort you're going for.

Full send, nothing held back.

There's also a mental barrier piece that I think gets overlooked, especially with female athletes, loading weight onto their shoulders can create a psychological block that limits how hard they actually push.

The belt squat removes that completely.

No bar on the back = no hesitation.

Isometric Version Simple Set Up

Belt squat device, a daisy chain for height adjustments, something solid to hook it to.

Heck, you technically do even need the belt squat machine for the isometric version as you can see in these 2 videos below.

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Height and foot position can be adjusted based on what you've got available.

Here's the part that really got me though

Cal "I prefer this over my super maximal isometrics because they're pushing the limits."

While supramaximal loading works amazingly well and has its place, many times this isometric is preferred.

So if you've been sitting on the belt squat isometric thinking it's a "good enough" substitute — time to reframe that. It might just be the main event, even if you don't have a belt squat machine!

Keep going,

Dr Mike and Cal Dietz

Want the full breakdown of all 14 principles that create athletic freaks?

​Amazon Order Link​ << Triphasic 2 full book

Praise for Triphasic Training II: 14 High-Performance Methods to Unlock Elite Athletic Development

"A Game-Changer for Every Athlete—and Even My Gen Pop Clients!
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After diving into Triphasic Training 2, I’m blown away by the depth and practicality of the new 14 methods introduced. Cal Dietz has taken an already revolutionary system and expanded it into something that’s adaptable not just for elite athletes but for general population clients as well.
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The new methods offer incredible versatility, allowing me to tailor training programs to meet a wide variety of goals. Whether it’s managing fatigue through strategic intensity regulation or using wave loading to push past plateaus, these techniques make progress accessible for anyone, regardless of their starting point.
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What’s been most exciting is seeing how effective these methods are with my gen pop clients. Incorporating controlled eccentric phases and isometric holds has helped them build strength and stability in ways they’ve never experienced before. They’re feeling more powerful, moving better, and staying motivated by the noticeable results.
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The structure of Triphasic Training 2 is a big win for me as a coach. It’s clear, evidence-based, and easy to integrate into any program. The principles are straightforward enough for gen pop clients to understand, which helps build their buy-in and keeps them engaged.
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This system has not only refreshed my coaching toolkit but has also made strength training more exciting and accessible for everyone I work with. Triphasic Training 2 is a must-read for coaches, trainers, and anyone looking to elevate their programming." -Eric

​Amazon Order Link​ << Triphasic 2 full book

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Coach Cal Dietz, U of MN
Dr Mike T Nelson
Triphasic Training II: 14 High-Performance Methods to Unlock Elite Athletic Development - out NOW

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