In strength culture, “heavy” is a badge of honor.

...But in Triphasic Training II, we redefine what heavy really means—because it’s not just about weight on the bar. It’s about triggering the right biological signals to remodel tissue, build force-producing potential, and ultimately transfer that to the field.

Let’s get into the science behind the Supra Max Method—and why smart loading beats max loading every time. This was the first lesson in my keynote talk for the NSCA in MA recently.

Heavy Loads Are Biological Signals, Not Just Numbers

Most coaches assume bigger numbers = better outcomes. But when you look at it through a biological lens, that’s incomplete.

What you’re really chasing is:

• Tissue disruption
• Neuromuscular adaptation
• Myogenic signaling that drives long-term remodeling

As Franchi et al. showed in 2017, eccentric training creates unique changes in muscle architecture and activates different genetic pathways compared to concentric loading. That means how you lift—not just how much—directly affects the adaptations you get.

So we flipped the script…

Enter the Supra Max Method

In Triphasic II, we take loading beyond conventional limits. With the Supra Max Method, athletes use a single-leg safety bar squat with loads exceeding what they could handle bilaterally.

What does this do?

• Forces high eccentric overload
• Drives deep tissue and nervous system adaptation
• Avoids pattern fatigue from repeating traditional lifts

Here’s what we saw:

A group of athletes averaging a 598-lb Olympic-depth back squat increased to 657 lbs in 8 weeks—without squatting once.

That’s right: no back squats. Just Supra Max variations designed for stimulus, not tradition.

Why It Works

The Supra Max Method forces your system to respond to:

• Overload without central fatigue
• Controlled tissue disruption (partial depth + single limb = brutal, focused stress)
• Increased baroreflex efficiency and cardiopulmonary performance—even for power athletes

It’s not just about moving more load—it’s about creating the right signal for the body to adapt.

Coach’s Checklist for Supra Max Work

Before you plug this in, use the framework we teach:

• Load = 80–92%+ for concentric/rebound day
• Use dual spotters and safety pins
• Lift is partial range, controlled eccentric
• Athlete holds on to reduce balance demand
• Cue: big toe down, full tension, explode up

If they don’t need help getting out of the hole? It’s not heavy enough.

Ready to Load Smarter, Not Just Heavier?

This is just one of 14 cutting-edge methods in Triphasic Training II. Whether you're coaching high school athletes or D1 beasts, this book will give you tools to train smarter, build stronger, and transfer better.

​https://triphasic2.com << order here

All the best,

Mike and Cal

​
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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