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.
The 10-Second Rule — Why Everything Should Match
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Today's question: "How much variability can I have in my conditioning while keeping the same stimulus?" The Block Training Revelation In the Triphasic 1 and 2 books, it is broken down by energy systems: Under 10 seconds: Alactic system 15-30 seconds: Lactate system Longer: Aerobic system Mix them in the same session, and you're stealing from yourself. The 90-Set Workout Here's the story that blew everyone's mind: Cal's athletes did 90 sets in one session. That is not a typo, yes 90 sets. Every single set was 10 seconds or less. When other elite coaches asked what he did for conditioning, his response was simple: "Huh?" His heart rate monitor said it was an unbelievable workout load. Everything was rated a 9 out of 10. The aerobic work was there, but it was specific to 10-second high work capacity. Why Mixing Systems Backfires Do 10-second lifting sets, then go do hard aerobic work? You just lost some of the benefits of those 10-second adaptations. Everything seems to adapt better when you don't mix energy systems. The Practical Application If your lifting session is built around 10-second sets: Conditioning should be 10 seconds on, 50 seconds off Run it for 4-6 minutes (about one aerobic set) Keep everything in the same energy system The Israeli Discovery Research showed you can do lactate work after alactic work and still get results. But aerobic after specific work? That's where you lose adaptation quality. Your New Rule Pick an energy system for the day. Train it completely. Let everything in your body — heart, lungs, nervous system — adapt to that specific demand. Stop trying to train everything at once. Start training everything better. And if you're training yourself and not coaching athletes — same deal. Pick your energy system and commit to it for the session. We break down all three energy systems in detail in TP2 — including specific work-to-rest ratios, how to match conditioning to your lifting blocks, and nearly a dozen conditioning methods you can plug in today. https://triphasic2.com<< order here All the best, Mike and Cal PS - Here is what Hayan had to say: "My favorite part of the book is the guidelines that it lays out for how to train properly, especially for the aerobic phase which is extremely important for adapting to stimulus faster than your competition." -- Hayan Aziz https://triphasic2.com<< order here Coach Cal Dietz, U of MN Dr Mike T Nelson Triphasic Training II: 14 High-Performance Methods to Unlock Elite Athletic Development - out NOW . |
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...
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...
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,...