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.
"My athletes always complain about tight hamstrings. We stretch them every day and nothing changes. What are we missing?" Here's the thing — you're probably not missing a stretch. You're missing the real problem entirely. It's Not a Flexibility Problem Tight hamstrings are almost never about the hamstring being too short. They're tight because they're doing a job that isn't theirs. When the glutes aren't firing first during hip extension, the hamstring picks up the slack. It becomes the...
Here is a great way to change up your programming a bit and get more transfer on to the field where it counts. Most coaches adjust loads by phase — heavy in strength blocks, lighter as they move toward speed work. But since you are reading his, you know you can also adjust foot position to match. What Elite Sprinters Are Actually Doing Here's what Cal noticed watching the best sprinters in the world: foot position isn't random. Coming out of a stance, feet are wide. As athletes accelerate and...
Most coaches think isometrics are a strength tool. A joint-angle hold, maybe some prehab work. That's about it. ..but you can use them for aerobic conditioning — and gets a soft tissue remodeling bonus that nobody in the field is talking about. The Method Pick an isometric hold at about 30% of 1RM. A wall sit, a split squat hold, a push-up position just off the floor, a bench press held just above the chest. Hold for up to five minutes. The mechanism is blood flow restriction. At 30% of 1RM,...