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.
You're Training Fast-Twitch Fibers in the Wrong Order
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Here's something that came up when Cal and I were putting TP2 together. We were going through his Triblock system — the one that sequences strength, speed, and power specifically for fast-twitch fiber adaptation. I understood the blocks. ...But then Cal said something that stopped me cold about how it all went together. "Even just sitting with him on just some aspects of something I've been doing a while and tested. And I'm like, Mike, this is what it does. He's like, I get it. We got to explain it this way." The "what it does" he was talking about? The sequence matters more than the blocks themselves. Three Blocks. One Order. Not Optional. The Triblock system runs like this:
That order is not interchangeable. You're not just hitting three training qualities — you're running a specific neurological and mechanical adaptation sequence that requires each block to build on what came before. The RSA Sequencing Window Here's where most coaches lose the carryover: French Contrast Training and High-Velocity Potentiation only work within a specific window between the strength stimulus and the speed stimulus. Too short — the nervous system hasn't processed the loading yet. Too long — the potentiation window closes. You missed it. The Fast-Twitch RSA Sequencing Method in TP2 builds the rest intervals and exercise selection around that window deliberately. You're not guessing. You're working inside a known adaptation timeline that fast-twitch fibers actually respond to. Here's the part that really got me though: Cal doesn't treat strength, speed, and power as three separate training goals you check off in a block. He treats them as three phases of the same fast-twitch fiber adaptation. That reframe is the whole thing. You can run all three blocks and get nothing if the order is wrong. You can run all three blocks and get nothing if the rest intervals are off. The architecture matters as much as the effort. If you're training each quality in isolation — or sequencing them by feel — you're leaving adaptation on the table. The full Triblock System, including the Fast-Twitch RSA Sequencing Method, loading progressions, and how to structure each focus block, is in TP2. https://triphasic2.com << order here All the best, PS - Here is what Levi Ramirez had to say: "Just like TP1, Triphasic Training 2 is a must have for S&C Coaches, with actionable strategies to improve performance in their athletes that go beyond the original triphasic." 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,...