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 Hotel Gym Fix — Selective Fiber Training
|
"What can my athlete do while on the road with minimal equipment?" The Travel Problem One of the badminton coaches recently asked what every coach of international athletes faces: 150+ days per year in hotel gyms. The solution? A method that's not even in the TP2 book as it is so new. Selective Fiber Training Explained Here's the breakthrough Cal developed with Dr. Soff, a Russian biochemist: Step 1: Use 60% of your max load, held isometrically for up to 40 seconds. The blood flow gets shut off (like occlusion / BFR training), and only fast-twitch fibers can work. Step 2: Immediately go to a light load (30% max) and move it for 60 seconds. Now the slow-twitch fibers get trained specifically. Why This Works in Hotel Gyms Three sets per body part. That's it. You can hit three different body parts in 10 minutes, then the next group walks in. An hour later? Hit another body part. By the end of the day, your athlete has gotten a full workout without ever needing to block out gym time. The Science Behind It When you hold 60% of your max isometrically: Blood flow is drastically reduced due to muscle tension Slow-twitch fibers can't be recruited (they need oxygen) Only fast-twitch fibers work for up to 40 seconds When you release and go light: Blood flows back in Slow-twitch fibers can now be trained specifically Going heavy or fast would recruit fast-twitch again Your Hotel Gym Protocol Example: Bench press at 180 lbs (if your max is 300) Lower to chest, hold for 20-40 seconds Immediately go to fly machine at 30% max Move for 60 seconds continuously Repeat for 3 sets The Real Application This isn't just for travel. This is for any coach who has limited time or needs to maximize a small window. Hotel gyms just became less of an excuse and more of an opportunity now. Selective Fiber Training is one of the newest methods in the TP2 system — grab the book for the full protocol, loading parameters, and how to program it alongside your regular blocks. https://triphasic2.com<< order here Keep going, Mike and Cal PS - Here is what Joel had to say: "Immediately actionable! For any coach. If you coach youth, professionals, or general population you will be thanking yourself for clicking the add to cart button on this bad boy. I'll be honest, I'm only halfway through this book. That's because I had to stop where I was at and start implementing some of these techniques and methods with my clients and myself right away." -- Joel Yakowitz https://triphasic2.com<< order here Coach Cal Dietz, U of MN Dr Mike T Nelson Triphasic Training II: 14 High-Performance Methods to Unlock Elite Athletic Development - out NOW . |
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,...