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.
Stance With and Transfer
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Here is a great way to change up your programming a bit and get more transfer on to the field where it counts. Most coaches adjust loads by phase — heavy in strength blocks, lighter as they move toward speed work. But since you are reading his, you know you can also adjust foot position to match. What Elite Sprinters Are Actually Doing Here's what Cal noticed watching the best sprinters in the world: foot position isn't random. Coming out of a stance, feet are wide. As athletes accelerate and hit top speed, the stance narrows progressively. The best athletes in the world are naturally doing this — wide to narrow — as they shift from power to speed. Now you can use this to your advantage! The Angular Shank Loading Model The fix is simple: match foot stance during posterior chain training to the loading zone you're in.
This applies across exercises — glute-ham hypers, reverse hypers, RDLs, hip thrusts. Same principle, different tools. Here's the part that really got me: it's not just training specificity. The wider stance in strength phases builds the posterior chain resilience that prevents hamstring injuries. As you narrow toward competition, you're now loading in the positions that match real sprint mechanics. The body has been trained for exactly what it's about to do. And if you train yourself? The same rule applies. Stop squatting wide all year. Let your stance track with your training goal for that block. The sport doesn't happen in one foot position. Your programming shouldn't either. The complete angular shank loading model — including specific stance progressions, load percentages, and exercise applications for the glute-ham hyper, reverse hyper, RDL, and hip thrust — is in TP2. https://triphasic2.com << order here Keep going, PS - Here is what Levi Ramirez had to say: "Just like TP1, Triphasic Training 2 is a must have for S&C Coaches, with actionable strategies to improve performance in their athletes that go beyond the original triphasic." -- Levi Ramirez 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.
"My athletes always complain about tight hamstrings. We stretch them every day and nothing changes. What are we missing?" Here's the thing — you're probably not missing a stretch. You're missing the real problem entirely. It's Not a Flexibility Problem Tight hamstrings are almost never about the hamstring being too short. They're tight because they're doing a job that isn't theirs. When the glutes aren't firing first during hip extension, the hamstring picks up the slack. It becomes the...
Most coaches think isometrics are a strength tool. A joint-angle hold, maybe some prehab work. That's about it. ..but you can use them for aerobic conditioning — and gets a soft tissue remodeling bonus that nobody in the field is talking about. The Method Pick an isometric hold at about 30% of 1RM. A wall sit, a split squat hold, a push-up position just off the floor, a bench press held just above the chest. Hold for up to five minutes. The mechanism is blood flow restriction. At 30% of 1RM,...
Here's something that came up when Cal and I were putting TP2 together. We were going through his Triblock system — the one that sequences strength, speed, and power specifically for fast-twitch fiber adaptation. I understood the blocks. ...But then Cal said something that stopped me cold about how it all went together. "Even just sitting with him on just some aspects of something I've been doing a while and tested. And I'm like, Mike, this is what it does. He's like, I get it. We got to...