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 Fastest Way to Keep Speed Late in the Game
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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 Method. The name is admittedly a mouthful. The idea is not. Train Fast, In the Proper Sequence “The philosophy here being: To be fast, you must train fast!” That is the starting point. But repeated sprint ability is not built by turning every session into random fatigue. The method uses a limited focus for a specific duration, followed by another complementary block, so the athlete gets the right stimulus in the right order. The fast-twitch portion targets the neuromuscular structures responsible for explosive, high-speed performance. Then the sequencing piece teaches the athlete to repeat that output. You are not just asking for one great sprint. You are building the ability to keep producing one. For example, a boxer whose punch speed and power do not diminish through a round has the same problem solved in a different sport. A weightlifter can use the concept too. “But one should not get derailed by the word ‘sprint’.” Check Your Practice If your speed work happens after a long conditioning circuit, you may be practicing slow speed. Put the high-velocity demand where the athlete can actually express it, then sequence the complementary work instead of hoping exhaustion creates repeatability. The goal is not to make the athlete tired enough to look tough; it is to keep the explosive quality available when the game asks for it again. Late-game speed is not a personality trait. It is a sequence you train. The complete Fast-Twitch RSA Sequencing Method, including its block structure and sport applications, is in TP2. https://triphasic2.com << order here All the best, Mike and Cal PS - Here is what Josh had to say: "Triphasic Training II is a must-have resource for Strength and Speed coaches. From professional coaches down to youth coaches, anyone can apply any of the principles into their work with athletes." -- Josh Sampson 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.
"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...
"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...