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 Free Way to Know When to Rest (No Tendo Required)
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"I can't afford a Tendo unit for my whole team. How do I autoregulate rest periods without one?" You already own the tool. It's strapped to your wrist. Heart Rate as the Rest-Period Trigger In the Triphhasic 2 book we discuss several biometric methods to autoregulate training. For example, biometric method #2 skips the expensive velocity tech entirely and uses heart rate recovery (HRR) instead. Say you're running 30-second all-out bike intervals. Instead of a fixed rest clock, the athlete goes again once their heart rate comes back down — typically 85 to 100 bpm for a pure speed/power effect. Want more of a conditioning stimulus instead? Use incomplete rest: 30-40 bpm off their max heart rate, which accumulates fatigue faster and harder. It Works for Lifting Too You can use the exact same trick for strength work, not just conditioning. "This works especially great if you are coaching athletes online or in the off season when they are not at your facility," Cal says. All the athlete needs is a HR strap and a phone / watch. Bench press example: hit a set, rest until heart rate drops to around 85 bpm, go again. No stopwatch, no fixed "rest 3 minutes" instruction that either short-changes the tired athlete or wastes the recovered one's time. Side note - I (Dr Mike) have been programing all my online clients and myself this way for over a decade now. It makes your program more simple and more effective. Set It Up Like This
Who This Is For Anyone whose budget doesn't include a $1,500 velocity tracker for every rack. And if you're training yourself solo with no coach watching the clock — this is the easiest version of autoregulation you'll ever set up. Strap on a HR monitor, rest until you hit your number, go again. You don't need better technology to autoregulate rest. You need to actually use the sensor that's already on your wrist. The complete heart rate biometric protocol — including exact HR targets for lifting versus conditioning and how to set your own without a max HR test — is laid out step by step in TP2. https://triphasic2.com << order here Keep going, Mike and Cal PS - Here is what JG had to say: "Triphasic Training II goes far beyond just the Triphasic approach to programming. Many of the methods introduced in the book can be plugged into your existing system even if you do not utilize the Triphasic approach... Specifically the Triblock system that allows for a flexible approach to block periodization has been extremely useful and easy to apply in a group setting. The program can be customized for each athlete based on a simple 20yd sprint with 10yd split (can be done with a phone and cones on the ground)." -- JG 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.
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"Cal, is the GOAT Drill just a fancy warm-up?" I get this one a lot. And I always say no — but it takes about a minute to explain why. The Part Coaches Keep Missing Watch your athletes in warm-ups. You're looking at their feet, their hips, their arm swing. Makes sense. ..But Cal says there's something happening before any of that — and most coaches never see it. When we were deep in the Olympics prep discussions that shaped TP2, Cal said something I keep coming back to: "All I did was make...
"When should I run my speed work during practice?" If you said "at the end after we get through our main drills" — you just wasted your best window of the day. The window that closes and doesn't reopen Cal and Jonathon Janz lay this out clearly in TP2: there's a narrow window right after warm-up where speed and skill gains actually happen. Once fatigue accumulates past a certain point, no amount of effort, coaching, or motivation reopens it. This isn't opinion. It's how the neuromuscular...