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.
Speed work
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"When should I run my speed work during practice?" If you said "at the end after we get through our main drills" — you just wasted your best window of the day. The window that closes and doesn't reopen Cal and Jonathon Janz lay this out clearly in TP2: there's a narrow window right after warm-up where speed and skill gains actually happen. Once fatigue accumulates past a certain point, no amount of effort, coaching, or motivation reopens it. This isn't opinion. It's how the neuromuscular system works. "A coach who attempts to improve sporting skills and speed performance with fatigued athletes is wasting everybody's time." Why most practices are backwards Most coaches "out there" (you are in the know here) run team drills, tactical work, and conditioning first — then throw speed work at the end when athletes are cooked. Their athletes are slow, the reps look f-ugly, and the coach blames effort or technique. But a tired athlete literally cannot achieve the speed of movement necessary to push positive adaptations. They're not training speed anymore. They're training slow movement patterns and calling it speed work. The protocol that actually works Here are the numbers straight from the book:
Maximum effort. Sport-specific. Right after warm-up. Once reps start slowing down — even slightly — stop. The window is closing fast. And if you're training yourself, same rules apply. Put your fastest, most neurologically demanding work first. Everything else can wait. The best practice time you have is the 15 minutes nobody's using. The complete speed and skill optimization framework — including how to transition from speed work back into normal practice without losing the adaptation — is broken down step by step in TP2. https://triphasic2.com << order here All the best, PS - Here is what Josh had to say: "Triphasic Training II is a must-have resource for Strength and Speed coaches. From professional coaches down to youth coaches, anyone can apply any of the principles into their work with athletes." 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.
"Wait, you tape their mouths during training?" Yes. On purpose. And it's one of the simplest, cheapest tools in the whole book. The CO2 Flip Most coaches out there roaming IG late a night assume more oxygen in equals better performance. However, blood oxygen saturation sits around 95-99% even during hard exercise — oxygen usually isn't the limiting factor. Nasal breathing actually increases CO2 slightly compared to mouth breathing, because you're exchanging less total air. That sounds bad....
"Cal, is the GOAT Drill just a fancy warm-up?" I get this one a lot. And I always say no — but it takes about a minute to explain why. The Part Coaches Keep Missing Watch your athletes in warm-ups. You're looking at their feet, their hips, their arm swing. Makes sense. ..But Cal says there's something happening before any of that — and most coaches never see it. When we were deep in the Olympics prep discussions that shaped TP2, Cal said something I keep coming back to: "All I did was make...
"How long does it usually take for weight room gains to show up on the field?" Most coaches will tell you four to eight weeks. Cal got it down to one or two. The pairing that compressed everything Functional Transfer Complexes — or FTCs — are one of those things that sounds fancy but is actually dead simple. You pair a posterior-chain exercise with a prime time fly movement. That's it. Two exercises, done back to back. But the results are anything but simple. Cal put it bluntly: "With...