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 Bodybuilding Workout That Doubles As Conditioning
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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:
Higher level, more volume, longer finisher — heart rate stays the one constant. Use the level that is appreciate for your athletes. Continue reading for an example. "It's simple but highly effective," Cal says. Where It Actually Earns Its Keep Super Endurance is the answer for the injured athlete who still needs to train — and still needs to feel like part of the team. Light bodybuilding movements, giant-set format, zero impact on the injury, real aerobic stimulus the whole time. Inside One Full-Body Session Here's what an intermediate athlete's giant-set circuit actually looks like — five blocks run in order, almost no rest between exercises, heart rate the only thing being watched: Block 1: Piston one-legged squat to bench, rear delt fly, finish with bodyweight squats, bike, or rower for time Block 2: RDLs with dumbbells, free-sit military press with dumbbells, same finisher Block 3: DB forward lunge, JM dumbbell press, med ball twist, same finisher Block 4: Hamstring curls, DB lateral raises, V-ups, same finisher Block 5: Lat pulldowns, tricep DB extensions on the floor, hammer curls (free-sit), same finisher Run all five blocks for one set, then loop back to block one for set two if your athlete's level calls for it. Mnemonic: Level up, heart rate stays put. The full seven-level chart and full-body sample block are in TP2. https://triphasic2.com << order here All the best, 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 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 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...
"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:...