Triphasic Training: #1 Approach to elite speed and explosive strength performance

Introduction to Triphasic Training

Triphasic Training is a revolutionary approach to strength and conditioning that has gained popularity in recent years. It was developed by renowned strength coach Cal Dietz, who holds a master’s degree in kinesiology and has worked with elite athletes from various sports. This training method focuses on enhancing athletic performance by targeting three distinct phases of muscle contraction – the eccentric, isometric, and concentric phases.

The origins of Triphasic Training can be traced back to the work of Yuri Verkhoshansky, a Soviet sports scientist who introduced the concept of the shock method in the 1960s. Verkhoshansky discovered that by incorporating eccentric movements before concentric actions, athletes could generate greater force output and improve performance. Dietz expanded on this idea and developed Triphasic Training as a structured system to optimize performance gains.

The three phases of Triphasic Training involve specific exercises and training protocols tailored to each phase. The eccentric phase focuses on lengthening the muscle under load, while the isometric phase involves holding a muscle contraction without any change in muscle length. Finally, the concentric phase targets the shortening of the muscle. By training each phase separately and progressively increasing intensity, athletes can maximize their potential for strength, power, and speed improvements.

By training each phase separately and progressively increasing intensity, athletes can maximize their potential for strength, power, and speed improvements. Triphasic training is a comprehensive approach to athletic training that focuses on three distinct phases: eccentric, isometric, and concentric. Each phase has its unique benefits and plays a crucial role in enhancing an athlete’s overall performance.

The 3 Phases of Triphasic Training

Eccentric Phase

The eccentric phase of Triphasic Training are:

• The eccentric phase is the muscle lengthening/lowering phase of a movement.
• It is important for controlling eccentric force to improve concentric power production .
• Eccentric training can overload this phase, leading to increased stretch reflex and stretch-shortening cycle (SSC) abilities .
• Eccentric training is typically done with a 5-8 second lowering phase to maximize the stress on the stretch reflex .
• Eccentric training can lead to severe delayed onset muscle soreness (DOMS), so it is recommended to introduce it gradually, especially during the off-season .
• Specific eccentric-focused exercises like slow squats, deadlifts, and presses are commonly used in Triphasic Training programs .

the eccentric phase is a crucial component of Triphasic Training that aims to improve an athlete’s ability to absorb and transfer force through the stretch reflex and SSC, leading to enhanced power and strength

Example of weekly workout for Eccentric Phase

The key points for this Eccentric Phase week are:

• The focus is on the eccentric/lowering portion of the main lifts, with 6-7 second eccentric tempos 1.
• Loads are in the 75-80% 1RM range for the eccentric work .
• Concentric training is also included on Day 2 to work on explosive power .
• Assistance exercises are not included, as the focus should be on the main lifts during this phase .

This structure allows the athlete to emphasize and overload the eccentric component of each lift, which is crucial for improving force absorption, the stretch reflex, and ultimately concentric power production

Over the last decade, Coach Dietz has worked tirelessly with collegiate and professional athletes, integrating cutting-edge scientific research to craft his groundbreaking Triphasic Training methodology. This innovative approach deconstructs athletic movements into their three fundamental components – eccentric, isometric, and concentric – enabling continuous athlete development and maximizing strength, speed, and power.

In this comprehensive yet accessible book, Coach Dietz collaborates with exercise physiologist Ben Peterson to elucidate the physiological underpinnings of Triphasic Training and its practical applications in training regimens. The authors meticulously detail complete programs, while also providing insightful examples on seamlessly integrating the Triphasic method into existing routines, adapting it to virtually any training scenario.

Prepare to unlock your athletic potential as Coach Dietz and Ben Peterson guide you through this transformative training philosophy, empowering you to become bigger, stronger, and faster than ever before.

Click Here To learn More 

Isometric Phase

 isometric phase in Triphasic Training are:

• The isometric phase is the static contraction with no movement, where the muscle length remains constant as the contractile force equals the resistive force .
• The isometric phase is crucial for transferring the energy and force absorbed during the eccentric phase into the subsequent concentric phase .
• Specific attention to isometric training will result in improved force and power outputs for an athlete, as it allows for high amounts of energy to be absorbed and diverted directly to the concentric action with minimal loss .
• This enables the athlete to maximize the power of both the stretch reflex and the stretch-shortening cycle .
• Isometric training activates a greater number of high-threshold motor units, leading to a potentiation effect that enhances the transition from eccentric to concentric .
• Isometric exercises are typically performed as full range of motion dynamic movements with a pause in the bottom position to overload the isometric contraction .

The isometric phase in Triphasic Training is a critical link that allows athletes to effectively transfer the forces generated during the eccentric phase into powerful concentric movements, leading to enhanced strength, power, and athletic performance

Example of weekly workout for Isometric Phase

The key points for this Isometric Phase week are:

• The focus is on the isometric portion of the main lifts, with 2-3 second and 3-4 second isometric holds performed .
• Loads are in the 75-87% 1RM range for the isometric work .
• Concentric training is also included on Day 2 to work on explosive power .
• Assistance exercises are not included, as the focus should be on the main lifts during this phase.

This structure allows the athlete to emphasize and overload the isometric component of each lift, which is crucial for transferring eccentric force into powerful concentric movements 

Concentric Phase

 concentric phase in Triphasic Training are:

• The concentric phase is the shortening/lifting phase of a movement, where the muscle contracts and shortens to accelerate a load .
• This phase should be trained specifically for speed and explosiveness, in contrast to typical concentric training where controlling the load is the focus .
• The goal is to maximize the rate of force development and power output during the concentric contraction .
• This is achieved by performing the concentric portion of the lift as explosively as possible, with the intent to accelerate the bar/load .
• The concentric phase is the culmination of the energy stored and transferred through the eccentric and isometric phases, so training it for speed is crucial .
• Exercises like jump squats, power cleans, and explosive presses are commonly used to train the concentric phase in Triphasic programs .

The concentric phase in Triphasic Training is all about maximizing speed and power production, as this is the final output that translates directly to athletic performance

Example of weekly workout for Concentric Phase

The key points for this Concentric Phase week are:

• The focus is on the concentric/lifting portion of the main lifts, with both moderate load/moderate rep work and explosive/reactive work .
• Loads range from 60-97% 1RM, with the higher intensities on the reactive days .
• Reps are generally 3-4 for the moderate load days and 1 rep for the reactive days .
• No eccentric or isometric focused work is included, as this is the dedicated concentric phase .
• Assistance exercises are not shown, but could be included as long as they align with the daily training focus .

This structure allows the athlete to emphasize the concentric/explosive component of each lift, which is the key performance output that translates to athletic abilities like speed, power, and rate of force development

Benefits of Triphasic Training

One of the key benefits of triphasic training is its ability to address the specific demands of different sports. The eccentric phase allows athletes to control and absorb force, which is crucial for activities like jumping, sprinting, or change of direction. The isometric phase focuses on building stability and improving joint and muscle coordination, enhancing an athlete’s ability to maintain optimal positions during athletic movements. Lastly, the concentric phase aims to maximize power output and speed, enabling athletes to generate explosive movements.

Another advantage of triphasic training is its versatility. It can be tailored to meet the individual needs of athletes based on their sport, position, or specific goals. Whether an athlete is a runner, a basketball player, or a weightlifter, triphasic training can be customized to enhance the specific skills and physical attributes required for success in their sport.

Additionally, triphasic training promotes injury prevention and enhances overall durability. By systematically training different muscle groups and focusing on eccentric and isometric strength, athletes can develop a more balanced and resilient body, reducing the risk of injuries caused by muscle imbalances or inadequate force absorption.

Triphasic Training vs. Other Advanced Training Programs

Implementing Triphasic Training

Adjusting rep tempos to focus on each phase

​When it comes to building muscle and increasing strength, many people focus on the number of repetitions they perform and the amount of weight they lift. However, one often-overlooked aspect of resistance training is the tempo at which you perform each repetition. By adjusting the tempo – or speed – at which you lift and lower the weight, you can specifically target different phases of the exercise and optimize your results.

Each repetition can be divided into two phases: the concentric phase (lifting the weight) and the eccentric phase (lowering the weight). Most people tend to lift the weight explosively during the concentric phase, emphasizing power and speed. While this can be effective for building strength, slowing down the concentric phase can provide numerous benefits. By doing so, you force your muscles to work harder, increasing time under tension and promoting muscle growth.

On the other hand, the eccentric phase is often overlooked and performed too rapidly. By slowing down the lowering phase, you increase muscle tension and generate more force, leading to increased power. This controlled descent also reduces the risk of injury and allows for better muscle activation.

Adjusting rep tempos to focus on each phase is an effective way to target different aspects of muscle development. By slowing down the concentric phase, you increase muscle tension, time under tension, and muscle growth. Slowing down the eccentric phase allows for improved muscle activation, increased force production, and reduced risk of injury. So, the next time you hit the gym, pay attention to each phase of the exercise and adjust your tempo accordingly for enhanced results and increased power.

Incorporating eccentric, isometric, and concentric-focused exercises

​When it comes to fitness training, there are several techniques and exercises that can help you achieve your goals more effectively. One such approach is incorporating eccentric, isometric, and concentric-focused exercises into your routine. These movements target different muscle actions and can provide unique benefits to your overall strength and performance.

Triphasic Training is a training methodology that emphasizes the three distinct phases of muscle contraction – eccentric (lengthening), isometric (static hold), and concentric (shortening). By incorporating exercises that specifically focus on each of these phases, you can optimize muscle growth, strength, and power.

Eccentric-focused exercises involve elongating the muscle under tension. This type of contraction puts more stress on the muscle fibers, resulting in greater hypertrophy and strength gains. Examples of eccentric exercises include the lowering phase of a bicep curl or the downward motion of a squat. By deliberately controlling the lengthening phase, you can maximize muscle damage and stimulate greater muscle growth.

Isometric exercises involve holding a static position without any movement in the muscle. By contracting the muscle at its maximum length, you can strengthen the muscle at that specific joint angle. Isometric exercises are particularly beneficial for improving stability, joint strength, and muscular endurance. Planks, wall sits, and static lunges are all great examples of isometric exercises that can be incorporated into your training routine.

Concentric-focused exercises, on the other hand, involve shortening the muscle under tension. These movements are essential for producing force and power during explosive actions. Sprinting, jumping, and weightlifting exercises like the bench press or squat are all examples of concentric-focused exercises. By including these movements in your training, you can improve your ability to generate force and power, which directly translates to enhanced athletic performance.

Incorporating eccentric, isometric, and concentric-focused exercises into your fitness routine can provide a well-rounded approach to training. By utilizing the Triphasic Training method, you can target different muscle actions and optimize muscle growth, strength, and power. Whether you’re a professional athlete or a fitness enthusiast, applying these concepts can take your training to the next level and help you reach your goals more efficiently.

Structuring a Triphasic Training macrocycle

​Triphasic Training is a popular training method that focuses on improving strength and power in athletes. This training approach is based on the idea of breaking down movements into three distinct phases: eccentric, isometric, and concentric. By isolating and training each phase individually, athletes can enhance their performance and minimize the risk of injuries.

To structure a Triphasic Training macrocycle, it is essential to understand the sequencing and progression of the three phases. The eccentric phase involves a controlled lengthening of the muscle, while the isometric phase involves holding a static position. Lastly, the concentric phase involves the shortening of the muscle. Each phase plays a crucial role in generating force and power.

In a macrocycle, the training program should typically start with a focus on developing eccentric strength, followed by isometric and concentric exercises. This linear progression allows athletes to build a solid foundation before moving on to more complex movements. Furthermore, incorporating adequate rest and recovery periods throughout the macrocycle is vital to ensure optimal adaptation and prevent overtraining.

When structuring a Triphasic Training macrocycle, it is important to prioritize exercises that target specific muscle groups and movements relevant to the athlete’s sport or performance goals. Additionally, progressive overload and periodization techniques should be implemented to continually challenge the athlete’s strength and power capacities.

Flexibility in application, continuous experimentation encouraged

​Flexibility in application and continuous experimentation are critical components of successful training programs, particularly when it comes to fitness. One approach that exemplifies this concept is Triphasic Training. Developed by renowned strength and conditioning coach Cal Dietz, Triphasic Training is a method that emphasizes the manipulation of muscle actions (eccentric, isometric, and concentric) to maximize athletic performance.

What sets Triphasic Training apart is its adaptability to different individuals and sports. Rather than following a strict and rigid plan, athletes are encouraged to experiment and find what works best for their unique needs and goals. This flexibility in application allows for customization, allowing each athlete to tailor the program to their specific strengths and weaknesses.

Continuous experimentation is also crucial in Triphasic Training. Athletes are encouraged to test different variations of exercises, sets, and reps to determine the optimal training stimulus for their bodies. By constantly exploring and analyzing the effectiveness of each component of the program, athletes can fine-tune their training regimen, ensuring continuous progression and improvement.

Ultimately, the flexibility in application and encouragement of continuous experimentation in Triphasic Training not only allow athletes to excel in their respective sports, but also promote long-term success and injury prevention. By embracing a dynamic and adaptable approach to training, individuals can unlock their full potential and achieve their desired athletic performance.

Conclusion

Triphasic Training is a powerful tool for improving athletic performance

​Triphasic Training is quickly gaining popularity as a powerful tool for improving athletic performance. This training method, developed by renowned strength and conditioning coach Cal Dietz, focuses on optimizing the three phases of muscular contraction: eccentric, isometric, and concentric. By incorporating these three phases into their training regime, athletes can enhance their overall strength, power, and explosiveness.

The first phase of triphasic training is the eccentric phase, which involves lengthening the muscle under tension. This phase helps in developing muscle strength and control, as well as improving flexibility and reducing the risk of injury. The second phase is the isometric phase, where the muscle remains contracted without changing its length. This phase creates stability and increases muscle endurance. Finally, the concentric phase focuses on shortening the muscle while producing force, enabling athletes to generate power and explosive movements.

Triphasic training provides a comprehensive approach to athletic development by targeting all aspects of muscle contraction. By training the eccentric, isometric, and concentric phases, athletes can improve not only their strength and power but also their speed, agility, and overall performance. This method is particularly effective for sports that require explosive movements, such as sprinting, jumping, and throwing.

Incorporating triphasic training into an athlete’s routine requires careful planning and progressive overload. It is essential to develop a periodized training plan that gradually increases the intensity and volume of each phase while allowing for adequate recovery. Additionally, proper technique and form are crucial to maximize the benefits of this training method.

In conclusion, triphasic training is a powerful tool for improving athletic performance. By targeting the eccentric, isometric, and concentric phases of muscle contraction, athletes can enhance their strength, power, and explosiveness. However, it is important to approach this training method with careful planning and progressive overload to avoid overtraining and injuries. With proper implementation, triphasic training can help athletes reach their peak performance and unlock their full athletic potential.

Coaches and athletes should consider incorporating it into their training

​In the world of sports, athletes and coaches are constantly seeking new ways to enhance performance and take their training to the next level. One method that is gaining popularity is Triphasic Training. This training technique focuses on developing strength, power, and speed through specific phases of training.

Triphasic Training is a systematic approach that targets the different components of muscle contraction. It consists of three phases: the eccentric phase, isometric phase, and concentric phase. By strategically incorporating each phase into a training program, athletes can maximize their potential in terms of power output and overall performance.

One of the key benefits of Triphasic Training is its ability to enhance the athlete’s ability to generate force quickly. By specifically targeting the eccentric phase, athletes can develop a more powerful stretch reflex, which allows for explosive movements. This can greatly improve performance in sports that require rapid acceleration, such as sprinting, jumping, and throwing.

Coaches and athletes should consider incorporating Triphasic Training into their programs to optimize their training results. By incorporating specific exercises and techniques that target each phase of muscle contraction, athletes can maximize their strength, power, and speed. This method has been proven to be effective in various sports and can help athletes reach their peak performance potential. So, don’t hesitate to give Triphasic Training a try and see the positive impact it can have on your training results.

FAQ

What is Triphasic Training?

Triphasic Training is a method of strength training that focuses on three main phases of muscle contraction: eccentric, isometric, and concentric.

How does Triphasic Training work?

Triphasic Training works by systematically targeting and strengthening each phase of muscle contraction, leading to overall improvements in strength, power, and athletic performance.

Who can benefit from Triphasic Training?

Athletes and individuals looking to improve their strength, power, and athletic performance can benefit from Triphasic Training. It can be tailored to suit various sports and fitness goals.

Is Triphasic Training suitable for beginners?

While Triphasic Training can be effective for beginners, it’s recommended to have a solid foundation of strength training experience before implementing this advanced method. Beginners may need to start with simpler training programs and gradually progress to Triphasic Training.

How can I incorporate Triphasic Training into my routine?

To incorporate Triphasic Training into your routine, you can work with a certified strength and conditioning coach who is knowledgeable about the method. They can design a customized program based on your fitness level, goals, and schedule.