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 hidden reason your bar speed drops (it's not fatigue)
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"We've been using bar speed and vertical jump to autoregulate for years. It's been working great. Why would we change anything?" The 20 Year Miss Here's what happened: Cal and his team noticed that bar speed and vertical jump output would drop during training sessions — and they'd shut athletes down, assuming it was fatigue. Standard autoregulation. The kind every good program uses. But it wasn't central fatigue. It was something Cal calls tonus creep — a local muscular tension buildup that increases after each set and each exercise. By definition, muscle tonus is the amount of tension (or resistance to movement) in relaxed muscles. .. ..And it creeps up throughout a session. Here's the part that really got me though — tonus creep doesn't mean the athlete is actually fatigued. It means the coordination of the movement is declining because local tension is masking performance. Your autoregulation metrics look like fatigue, but it's a different animal entirely. Cal said it best: "Here I was, a seasoned coach of two decades with a great staff, past and present, who prided ourselves on our attention to detail and thorough analysis of our athletes' performances. Yet this one slipped right by me for more than two decades!" The Fix The solution? An intra-set RPR method — using handheld massage guns or just your hands to hit the key spots involved in the muscles they were training between each set. Quads, hamstrings, calf, and glutes. Then retest the vertical jump. What happened on day one: athletes who normally topped out at four to five sets were completing seven to eight sets — and still hadn't reached a fatigue tipping point. Several professional and Olympic athletes who'd been training with Cal for almost a decade hit hands-on hip-paused vertical jump PRs on set seven of a Wednesday workout. And if you're training yourself — same deal. Grab a massage gun or use your thumb (that is what I do), hit the working muscles between sets, and watch what happens to your numbers late in the session. The tension isn't the signal to stop. It's the signal to reset. The full intra-set RPR method — including exactly which muscles to target, when to implement it, and how it fits alongside the 5 biometric conditioning methods — is laid out in TP2. https://triphasic2.com << order here Keep going, PS - Here is what Michael had to say: "This is necessary for anyone who is involved in Strength and Conditioning. The information in volume 2 is worth far more than the price of the book and I have already implemented many of the principles and methods into my own work." 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.
"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...
"Wait, you tape their mouths during training?" Yes. On purpose. And it's one of the simplest, cheapest tools in the whole book. The CO2 Flip Most coaches out there roaming IG late a night assume more oxygen in equals better performance. However, blood oxygen saturation sits around 95-99% even during hard exercise — oxygen usually isn't the limiting factor. Nasal breathing actually increases CO2 slightly compared to mouth breathing, because you're exchanging less total air. That sounds bad....
"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...