Triphasic Training: A systematic approach to elite speed and explosive strength performance

Descripción

Description

Triphasic Training is the pinnacle of sports performance training. That’s not hype. Cal Dietz, strength coach at the University of Minnesota, has the results to back up this claim – a Hobey Baker Award winner, two Big Ten Athletes of the Year, over 400 All-Americans, 28 Big Ten/WCHA championship teams, 7 NCAA National Team Champions, and 13 teams that finished in the top four in the nation.

Over the past decade, Coach Dietz has worked with thousands of collegiate and professional athletes, incorporating the latest scientific research into developing his Triphasic Training method. His approach breaks down athletic movements into their three components — eccentric, isometric, and concentric — allowing for the continuous development of athletes, maximizing their strength, speed, and power.

In this easy-to-understand book, Coach Dietz has teamed up with exercise physiologist, Ben Peterson, to explain the physiological foundations of Triphasic Training and how they can be applied to training, making athletes bigger, stronger and faster than ever before. The authors give examples of complete programs, as well as examples of how to incorporate the Triphasic method into existing programs, with descriptions on adapting it to virtually any scenario.

The digital edition of this book contains over 3,000 hyperlinks to video clips that demonstrate how to properly perform every exercise, as well as six hours of video lectures by Coach Dietz from his national speaking tour. In this book, these hyperlinks are indicated by words or phrases that are underlined. In order for you to take advantage of these features, included in the book is a web link to a downloadable PDF that contains the hyperlinks and videos from the original digital book.

Included in the book:
– 5 complete 24-week training programs designed for 6-day, 5-day, 4-day, 3-day, or 2-day training models.
– Over two dozen tables showing when and how to modify exercises to ensure continuous improvement in athletes.
– Peaking programs for football lineman and skill players; swimmers; baseball, volleyball, and hockey players (among others).
– A complete 52-week training program for football.

Table of Contents

TRIPHASIC TRAINING

SECTION 1

BASIC PRINCIPLES

STRESS, STRESS, STRESS!

FIVE FACTORS FOR SUCCESS

RESULTS SPEAK LOUDER THAN WORDS

VARIATION IS KEY

SUMMARY AND REVIEW

SECTION 2

MICROCYCLE: UNDULATING MODEL

MESOCYCLE: BLOCK SYSTEM

COMPARISON TO LINEAR PERIODIZATION

SUMMARY AND REVIEW

SECTION 3

THE IMPORTANCE OF TRIPHASIC TRAINING

ECCENTRINC PHASE

ISOMETRIC PHASE

CONCENTRIC PHASE

SUMMARY AND REVIEW

SECTION 4

TRAINING ABOVE 80 PERCENT

LOADING PARAMETERS

ABOVE 80 TRAINING BLOCKS

HOW TO READ THE WORKOUT SHEET

SPECIALIZED METHODS OF APPLYING TRAINING MEANS

MONDAY, MEDIUM INTENSITY (SUBMAXIMAL EFFORT)

WEDNESDAY, HIGH INTENSITY (Maximal Effort)

FRIDAY, LOW INTENSITY (High Volume)

ABOVE 80 PERCENT THREE-DAY PROGRAM OVERVIEW

TRIPHASIC Q&A

ABOVE 80 PERCENT FOUR-DAY PROGRAM

ABOVE 80 PERCENT FIVE-DAY PROGRAM

ABOVE 80 PERCENT SIX-DAY PROGRAM

ABOVE 80 PERCENT TWO-DAY IN-SEASON PROGRAM

SECTION 5

TRAINING BETWEEN 55 AND 80 PERCENT

LOADING PARAMETERS

55 TO 80 TRAINING BLOCK

SPECIALIZED METHODS OF APPYING TRAINING MEANS

MONDAY, MEDIUM INTENSITY (Submaximal Effort)

WEDNESDAY, HIGH INTENSITY (Maximal Effort)

FRIDAY, LOW INTENSITY

55-80 PERCENT THREE-DAY PROGRAM OVERVIEW

55-80 PERCENT FOUR-DAY PROGRAM

55-80 PERCENT FIVE-DAY PROGRAM

55-80 PERCENT SIX-DAY PROGRAM

55-80 PERCENT TWO DAY IN-SEASON PROGRAM

SECTION 6

TRANSFER OF TRAINING AND DYNAMIC CORRESPONDENCE

AFSM

LOADING PARAMETERS

BELOW 55 PERCENT TRAINING BLOCK

SPECIALIZED METHODS OF APPLYING TRAINING MEANS

HOW TO READ THE WORKOUT SHEET: PART II

MONDAY, MEDIUM INTENSITY (Sport Specific Time: Ideal)

WEDNESDAY, HIGH INTENSITY (Sport Specific Time: Below Ideal)

FRIDAY, LOW INTENSITY (Sport Specific Time: Above Ideal)

THREE DAY HIGH VELOCITY PEAKING PROGRAM OVERVIEW

SPORT SPECIFIC PEAKING PROGRAMS

BELOW 55 PERCENT TWO-DAY IN-SEASON PROGRAM

SECTION 7

THE BIG PICTURE

WRAP-UP

ACKNOWLEDGEMENTS

ABOUT THE AUTHORS

About the Authors

Cal Dietz, M. Ed.
Head Olympic Strength Coach, University of Minnesota
Cal Dietz has been the Head Olympic Strength and Conditioning coach at the University of Minnesota since 2000. He has developed the Strength and Conditioning Programs and overseen the daily progress in Men’s Hockey, Men’s’ Basketball, Women’s Hockey, Men’s and Women’s Golf, Men’s Swimming, Track and Field, Baseball, and Wrestling.
During his tenure, Dietz has trained a Hobey Baker Award winner, two Big Ten Athletes of the Year, over 400 All-Americans, 28 Big Ten/WCHA championships teams and 7 NCAA National Team Champions, and 13 teams finish in the top four in the nation. He has consulted with Olympic and World Champions in various sports and professional athletes in the NHL, NFL, NBA, MLB, and Professional Boxing. Also, during his time at the university help founded and chairs the Sport Biomechanics Interest Group with its purpose to explore the physiological and biomechanical aspects of advanced human performance encompassing the various aspects of kinesiology, biomechanics, neuro-mechanics and physics.
The Shelby, Ohio, native earned his bachelor’s degree in physical education from the University of Findlay in 1996 and his master’s degree from Minnesota in kinesiology in May, 2000.
During his athletic career at the University of Findlay Dietz won three National team championships, two in football and one in wrestling. Highlights of his career was earning 2 All American honors in Football and winning the NAIA National Duals MVP in wrestling. In 1995 he received the NAIA College Sports Magazine Athlete of the year and was inducted into the University’s of Findlay’s Hall of Fame in 2005.

Ben Peterson, M. Ed., CSCS
Ph. D. Candidate, University of Minnesota
Ben is a graduate of Northwestern University where he played football for the Wildcats. During his tenure he developed a passion for discovering what makes the human body tick — creating and implementing new methods to train, develop and improve sport performance. Ben started his career working for the Minnesota Twins as an assistant strength and conditioning coach in 2008. Over the past four years, Ben’s passion and creativity have allowed him to work with hundreds of professional athletes in the NFL, NHL, and MLB; helping them maximize the limits of their athletic potential. Most recently, Ben has been a consultant for Octagon Hockey, spending the NHL off-season working with their athletes in the Minneapolis area.
Ben is currently pursuing his Doctorate in Kinesiology and Exercise Physiology at the University of Minnesota. At the university he helps run the Sport Performance Lab while assisting to teach two courses within the kinesiology department; Strength/Power Development and Health
and Wellness. His research looks at repeated sprint ability in anaerobic athletes, specifically as it pertains to energy system efficiency and fatigue. His research also looks heavily at power and rate of force development in athletes and its dynamic correspondence and transferability to
sport.

Editorial Reviews

“Awesomeness! Finally someone has done it right. If you want to challenge yourself, open your mind and just get better at your craft, I suggest you read this book.”
– Kevin Ziegler
Former NHL Strength Coach for the Phoenix Coyotes and Tampa Bay Lightning

“Triphasic Training is a down-to-earth, raw, bare bones book on training. No B.S., just honest facts. It gives you methods and ideas that have been proven to make athletes better. A must have book for any coach’s or athlete’s library.”
– Buddy Morris
World Renown Performance Coach

“Triphasic Training is a game-changer! I integrated the Triphasic Method with many collegiate and professional athletes at IMG. The results were outstanding! It’s a “must have” for anyone trying to get better!”
– Jeff Dillman
Director of Strength and Conditioning
University of Florida Football

“Amazing book! One of the best books I have read on strength and conditioning. You two have touched upon so many key topics and principles that few discuss to any extent. Awesome work!”
– Jonas Sahratian
Strength and Conditioning Coordinator
University of North Carolina Basketball

“I have to congratulate you as Triphasic Training is one of the best books in strength and conditioning I have read. Extremely practical with very well-presented arguments and logic behind your practical tools and templates. A good blend of innovation, science/research and experience throughout.”
– Scott Williams
Exercise Physiologist
Golf Australia and PGA of Australia

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