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 Week Compressed TP Model
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"We only have 10 weeks. Can we still run Triphasic?" That question usually gets answered with a panic-program: toss in a little strength, some speed, a hard conditioning circuit, then hope the athlete comes out the other side looking more athletic. Wrong target. The calendar is not the program The full Triphasic model runs 20 weeks for a reason. You build an aerobic base, add aerobic lactate work, move through GPP, then eccentric, isometric, power, and peaking work. Each phase gives the organism a specific stress long enough to actually adapt. But we also have the Compressed Triphasic Model for the real world when the runway is shorter. Notice what gets compressed: the timeline. Not the order of adaptation. What stays in the plan Aerobic base stays in.Eccentric work gets paired with lactate work: 20-second sets at 80–92%.Isometrics follow, under 10 seconds, at 105–120% supra maximum loading.Power and speed remain where they belong. If you have the time, do the 20 week version as the 10-week version is not a massive and magical upgrade. The book is direct that it may not produce what a full 20-week cycle produces, but some times you just don't have 20 weeks. The 10 week version is also for an athlete who already knows the system, or an off-season window where one quality needs focused attention. It is not permission to cram every training quality into every Tuesday. And if you're training yourself, same rule. A short calendar does not make mixed signals suddenly useful. The phases can have gaps and do not have to run in a perfect straight line. That flexibility is the useful part. The sequence is still doing the heavy lifting. You do not beat a short off-season by training everything faster. You beat it by keeping the stress specific. The complete Compressed Triphasic Model—including the 20-week-to-10-week layout and loading parameters—is in TP2. https://triphasic2.com << order here All the best, Mike and Cal PS - Here is what Richard had to say: "I've been waiting for the release of this book for quite some time, and it really met my expectations. Easy to follow, and filled with practical applications for any program." -- Richard 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...