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.
Strong Enough Is Not the Same as Fast Enough
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"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 an athletic movement that uses the same pattern. One go-to pairing is reverse hyper followed by a straight-leg Prime Time fly. Another is glute-ham raise followed by a bent-leg Prime Time fly for 3–5 strides per leg. Cal's result after using these complexes was not subtle: During COVID, Cal's athletes returned with poor movement patterns and slower running times. Cal intentionally did not start them with RPR. He paired reverse hypers—with the big toe down for glute activation—with flying straight-leg Prime Times. Over 12 weeks, he saw smoother and faster running, even while hockey athletes kept skating a ton. The Pairing Is The Method Do not read that as reverse hypers being magic. The pairing is what matters. FTCs aim to keep the hip-extension sequence clean: glutes, then same-side hamstring, then opposite QL. Use the gym to build force, absolutely. Then give that force a route out of the gym. TP2 includes the Functional Transfer Complex pairings, Prime Time coaching points, and how to select them for sprint transfer. https://triphasic2.com << order here All the best, PS - Here is what Joel had to say: "Immediately actionable! For any coach. If you coach youth, professionals, or general population you will be thanking yourself for clicking the add to cart button on this bad boy." -- Joel Yakowitz 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.
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...
"Coach, my hamstrings are always tight. I stretch them every day and nothing works." Every strength coach has heard some version of that sentence about a thousand times. The Flip The hamstring isn't the problem. It's the messenger. In TP2, we break down hip extension into a specific firing order, and if your athlete's body isn't following it, something downstream is going to complain — loudly and often. The Order That Actually Matters The correct recruitment sequence for hip extension is:...
Your athletes got stronger. Did they get better at their sport? The First Checkpoint Transfer is a three-part problem. Build the capacity, select exercises that preserve the movement pattern, then test whether the result shows up where the athlete actually competes. The 3 x 3 Principle The Triphasic Trinity of Transfer combines three training phases—strength, power, and speed—with three transfer components in each phase. Performance Pattern Cycling helps manage opposing patterns. The Angular...