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 Prime Time Movement - Your Pattern Insurance Policy
|
We are stoked to be back bringing you all the Triphasic Training goodness you can handle! Today is a great one. During a recent call, Cal spent nearly 30 minutes breaking down one exercise: the Prime Time movement. Why? Because it's not just an exercise — it's pattern insurance. The Problem You Can't See Here's what Cal discovered over 15 years of watching movement patterns: Athletes lose their glute patterns when they travel Stress changes movement patterns — even a bad breakup affects how someone moves Hotel gyms and irregular schedules destroy good mechanics Enter the Prime Time Cal showed us video of a three-time Olympian, six-time world champion doing this movement. But here's the kicker — he never coached her technique. The movement itself created the pattern. The Coaching Points That Matter Cal only gives two cues: Push the ground behind you (athletes tend to short-stride it) Slight forward lean (about 5 degrees) That's it. Everything else fixes itself if you've done the foundational work. Why Your Athletes' Arms Tell the Story If an athlete's arm swings out during the movement, don't fix the arm. Fix the foot. The arm position is just telling you the foot isn't stable enough yet. Don't treat symptoms. Fix root causes. The Pattern Under Stress At a World Championships, Cal watched eight athletes who trained in his gym maintain their movement patterns through back-to-back games under immense stress. The rest of the team? Their patterns fell apart. The difference? The Prime Time movement had "glued in" the correct pattern. Your Application This isn't just about elite athletes. Every athlete you work with faces stress, travel, irregular schedules. The Prime Time movement is your insurance policy that the patterns you've built will still be there when it matters. Add it to warm-ups. Add it to the weight room. Do it in hotel hallways. The goal isn't perfect technique. The goal is pattern retention under pressure. The Prime Time movement is just one of the pattern protection tools we cover in detail in TP2 — including how to sequence it with RPR and your existing warm-up. https://triphasic2.com<< order here Keep going, Mike and Cal PS - Here is what Brandon had to say: "Triphasic II has been ten years in the making. Cal has teased us long enough and together with Mike T Nelson they've knocked it out of the park. Triphasic I focused on the eccentric, isometric, and concentric components of exercise. Triphasic II tackles the three components of training: how to turn it on, train, and how your training transfers to performance and sport. If you just worked through one portion of the book, you'll be a different coach and have a different team of athletes in front of you." -- Brandon Beery 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,...