Triphasic Training 2 is an applied performance book showing coaches how to build strength, speed, and power by targeting the eccentric, isometric, and concentric phases of training.
Beyond Limit Strength
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Here is the scenario: 2 athletes bench the same 440 pounds. One throws a shot put 55 feet. The other throws it 65 feet. Same strength — why the 10-foot gap? The Power Graph Cal had two shot put athletes that were the same strength and benched around 440 pounds, but one threw the shot put 55 feet, and the other threw it 65 feet. He plotted their power output against time. Same peak force. Completely different curves. Here's the part that really got him though — it took hundreds of reps and tests before the pattern finally clicked. Absorb Fast, Fire Fast "The thing that finally jumped out to me was that the faster the eccentric component, the faster the concentric component was also." - Cal That's not a shot put quirk. It's closer to a law of the body: how fast you absorb force dictates how hard and fast you can produce it back. As Cal puts it, "the faster you can bring down a load and stop it on a dime, the faster you can explosively push that load back up." A sprinter decelerating into a cut, a lineman absorbing contact, a boxer resetting between combinations — same principle, different sport. Slow eccentric in, slow concentric out. No amount of pure strength work fixes that on its own. Separate The Phases That one graph is the reason the Triphasic system splits training into dedicated blocks — two to three weeks on the eccentric, two to three weeks on the isometric, two to three weeks on the concentric — instead of smearing all three qualities together in every session. Bing, bang, boom, Bob's your uncle, and Triphasic Training was born in 2002. Same Max, Different Athlete Two athletes can share a 1-rep max and still be a different class of competitor. The gap isn't in the muscle. It's in how fast that muscle changes direction. The full breakdown of how eccentric speed drives concentric output — and how to build a training block around it — is in TP2. https://triphasic2.com << order here All the best, PS - Here is what Christine had to say: "The book has a lot of great examples for the different methods along with their origin stories." -- Christine https://triphasic2.com << order here Coach Cal Dietz, U of MN If you do not want to get this newsletter, we will miss you, sniff sniff, but you can unsubscribe by clicking the link below and -poof- we are gone. |
Triphasic II
Triphasic Training 2 is an applied performance book showing coaches how to build strength, speed, and power by targeting the eccentric, isometric, and concentric phases of training.
Here is a tip that very few use. French Contrast alternates a heavy set with a light, explosive set — squat, then jump squat — one pair at a time. It works, especially for less experienced athletes. High-Velocity Potentiation Cluster Training takes the same priming effect — a heavy contraction waking up the nervous system right before an explosive one — and moves it down to single reps instead of full sets. Four Exercises, One Sequence Because each piece is just one rep, a coach can stack...
Can you have athletes do....gasp....bodybuidling work? Yes! Super Endurance This is the fourth aerobic method in the TP2 book and it isn't a track or a bike. It's an old-school bodybuilding circuit, built to keep heart rate parked at 110 to 170 beats per minute while the muscles do the work instead of the lungs. Seven Levels, One Rule Sets, reps, and a finishing conditioning burst all scale together: Level 1: 1 set, 10 reps, 10-second finisher Level 4: 2 sets, 12 reps, 15-second finisher...
"My athlete added 40 pounds to the squat. Why did the first 10 yards not move?" That question is uncomfortable because the weight-room number is real. If Volleyball Vicki can grind out a four-second back squat at 315, does that automatically make her a better volleyball player? "I doubt it." Weight Room vs Transfer To The Field Functional Transfer Complexes, or FTCs, pair two or more exercises to improve a specific movement pattern. The basic idea is not exotic: pair posterior-chain work with...