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.
Why Your Athletes Can't Breathe (and It's Wrecking Their Recovery)
|
You've seen it. Your athlete comes off the field, shoulders heaving, jaw wide open, sucking air like they just ran a marathon. They're not just tired. They're stuck in sympathetic overdrive. And it's costing them more than you think. The Sideline Tells Athletes breathing heavy with massive movement in their shoulder pads and jaw line are showing a habitually poor and largely inefficient breathing pattern. They're mouth breathing, which keeps them locked in a fight-or-flight state. Their heart rate variability tanks. Recovery between plays slows. And they carry that sympathetic load into their sleep. Ever wake up feeling like a bird died in your mouth? If you wake up in the morning and it feels like a bird died in your mouth, I will bet you a case of donuts that you are mouth breathing too much. And when you're mouth breathing at night, you're not getting full recovery — you're staying more towards the sympathetic side . That shows up in your HRV the next morning. The Fix Costs Less Than a Roll of Tape In the TP2 book, we go over mouth taping in three phases. Here's the part that really got me — Phase 1 is so small it barely counts.
Why This Works — The Bohr Effect Nasal breathing increases CO2 at the muscular level. That triggers the Bohr Effect, which allows your body to offload more O2 to the working tissue. Better oxygen delivery to muscles, better recovery, lower resting heart rate over time. Pro tip: if an athlete is struggling with nasal breathing, have them hum for 20 to 30 seconds first. Humming releases nitric oxide in the nasal passages and helps open things up. Simple, free, and backed by research. And if you're training yourself — start with Phase 1 tonight. Your sleep quality will tell you everything you need to know within a week. The easiest performance upgrade in your program costs less than a roll of tape. Your athletes will hate you for about a week. Then they'll thank you. The complete breathing protocols — including the three-phase mouth taping system, the humming technique, and how to integrate nasal breathing into aerobic conditioning blocks — are all laid out in TP2. https://triphasic2.com << order here Keep going, PS - Here is what SL had to say: "The sections on 'Turning On' and 'Breathing' were well worth the cost of the book for me!" -- SL 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,...