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Triphasic II

The ultimate warm up

Published about 10 hours ago • 1 min read

One thing that coaches are bit taken back by when they come to visit Cal in the weight room is their warm ups...

...or what appear to be a "lack there of" them!

His athletes walk in, do a couple reps of something called the GOAT Drill, some weird looking RPR work and about 5 minutes later they're sprinting full speed.

He recently broke the whole thing down with Mark Bell on Super Training, check out the full video below

​Watch Cal and Mark on YouTube »​

Mark even tried the drill on camera, counting down from 50 by threes while walking a figure eight. It went about as well as you'd expect. ("That's going to be hard for me to do.")

Here's some of what's inside:

  • The simple figure-eight drill Cal used with the Olympic team, and the dumb-simple way to tell when an athlete's brain is "locked in" (hint: it involves the number zero)
  • Why the original version of this drill came from a doctor's clinic for kids with behavioral problems, not a weight room
  • How a high school receiver who couldn't look over his right shoulder and catch a ball, but could on his left, fixed it with this drill (according to the coach who emailed Cal)
  • Which athletes Cal says struggle the most with this drill right out of the gate, and what that might be telling you
  • The quality the Russians found in 1960 that separated Olympic champs from everyone else on the team (it's not how fast the muscle contracts)
  • Why Cal calls his best athletes "violent ballerinas," and how you can spot them the second they walk in your gym
  • The reason Cal doesn't use Nordic curls, period, and the hamstring exercise he puts in every program instead
  • Why you shouldn't automatically take the blame when an athlete pulls a hamstring (and the "40 kids" logic that proves it)
  • The 15-meter water bag jog Cal does for one rep and never trains with, and what he's seen it do to compensation patterns
  • Cal's complete warm-up from door to full sprint: GOAT Drill, water bag run, RPR, and go
  • What Cal tells his older athletes who want to ride the bike first (Charlie Francis had a name for it)

It's 17 minutes long. Worth every one of them if you coach anybody.

​Watch Cal and Mark on YouTube »​

Want more of Cal's methods? Get Triphasic Training II here:

​https://triphasic2.com << order here​

Much love,

Dr. Mike

Triphasic II

Coach Cal Dietz and Dr Mike T Nelson

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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