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.
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...
Why does an athlete look explosive in the first few minutes, then become a different player late in the game? Speed That Disappears Is Not Useful Pure speed is easy to admire. Repeated Sprint Ability (RSA) is harder: can your athlete hit explosive speed again and again without fading? That is the quality football, hockey, and basketball coaches actually need when every shift, down, or fast break matters. Cal and Jon Janz call their answer the Fast-Twitch Repeated Sprint Ability Sequencing...