Saturday Sep 02, 2017

Finally a Calculator for Pre-Workout, Intra-Workout and Post Workout Calculations


The Athletes Resource Calculator A.R.C. is a Resource/Tool for Coaches and Athletes to figure out how much Protein and Carbs are needed for Each Workout!! This is incredibly important for athletes as many are not taking advantage of nutrition Peri-Workout to maximize stimulus and recovery. The A.R.C. provides numbers based on Sex, Weight, Type of Stimulus, Duration of Stimulus, and Perceived Rate of Exertion.


https://quantifiednutrition.com/arc/


I hit them up for Product discount code - qnulaunch17 is  10% off until 30 SEP 2017. All products are Informed Sport Certified, so safe for athletes who are tested.

From Quantified Nutrition Website:

"The Athletes Resource Calculator (A.R.C.) is an ‘industry first’ tool, developed in collaboration with our coaches and nutritionists. Our goal is to provide athletes with a system that suggests how much of their Quantified Nutrition products they should be taking, based upon the type of physical training they are doing and how hard they are working. We are tired of seeing the suggested “take one scoop”, as if that’s a solution for everyone.  As a company, we strive to be better than that!

The A.R.C. is meant to be used exclusively with Quantified Nutrition products. Our scoops were designed to measure your Q//WHEY and Q//FUEL products within 1.5G accuracy, so you can easily measure the serving size suggested by the A.R.C.! Get exactly what you need, when you need it, and eliminate the guessing game."

https://quantifiednutrition.com/arc/


Fast Twitch Repeated Sprint Ability RSA Sequencing Method

Triphasic Fast Twitch Repeated Sprint Ability RSA Sequencing Method Part 1


https://www.youtube.com/watch?v=DW_mIsr_uaY&t

Triphasic Fast Twitch Repeated Sprint Ability RSA Sequencing Method Part 2


https://www.youtube.com/watch?v=xZ1myT_OMSY&t=



Triphasic Fast Twitch Repeated Sprint Ability RSA Sequencing Method Part 3

https://www.youtube.com/watch?v=hFkiJFcVHtQ&t


Triphasic Training System Aerobic Training Concepts

Triphasic Training System Aerobic Training Concepts Part 1


https://www.youtube.com/watch?v=gjJaGxTLns4


Triphasic Training System Aerobic Training Concepts Part 2


https://www.youtube.com/watch?v=I4zNHiB60rk


Triphasic Training System Aerobic Training Concepts Part 3

https://www.youtube.com/watch?v=xopfZajhSzg

Triphasic Training Bioenergetics

Triphasic Training Bioenergetics Integration Dynamics Method Part 1

https://youtu.be/YymCtldGTRg


Triphasic Training Bioenergetics Integration Dynamics Method Part 2

https://youtu.be/YSrPQ4riJKs


Triphasic Training Bioenergetics Integration Dynamics Method Part 3

https://youtu.be/HF76zO48z64


Triphasic Training Bioenergetics Integration Dynamics Method Part 4


https://youtu.be/PruTcLAON44


Saturday Jun 03, 2017

Triphasic Training Spring Model Tissue Concepts

This Explains the Tissue part of the Training Process 

Triphasic Training Spring Model Tissue Concepts

Tuesday Nov 15, 2016

RPR Breathing Reset - The Benefits and Immediate Changes in Athletes

RPR Breathing Reset - Reflexive Performance Reset Effects Part 1

https://www.youtube.com/watch?v=inddXrOgFE0


RPR Breathing Reset - Reflexive Performance Reset Effects Part 2

https://www.youtube.com/watch?v=peUoKV1zVvo


RPR Breathing Reset Reflexive Performance Reset Effects Part 3

https://www.youtube.com/watch?v=2z61mXUCQZM


RPR Breathing Reset - Reflexive Performance Reset Effects Part 4

https://www.youtube.com/watch?v=PW5-z_JVm9E&feature=youtu.be

For More information Got to  

http://www.reflexiveperformance.com/

Monday Oct 31, 2016

Tuesday Sep 13, 2016

Crazy Results With RPR System in Repeated Sprint Athlete

Stephen Volek, M.S., CSCS, Assistant Director of Strength and Conditioning at Yale University has been using RPR™ with his athletes and tracking the results. Like everyone else who has been using this system, he is seeing major changes in the way athletes feel and their performance.


Below is the measurements he took on two athletes for their heart rate (HR) and Exercise Post Oxygen Consumption (EPOC) before, during and after running 10 reps of the200-yardd shuttle test.


This is not a 4 month training change as you would expect, it is a 6 day change that came from utilizing pre-lift breathing exercises and breathing resets that are part of the RPR™ system reflexiveperformance.com.

The original test date was 9/3/16 and the re-test date was 9/9/16, 6 days later. We know that RPR™ results are sometimes too huge to believe, so here is some hard data that shows objectively the changes that the athlete made. We know a lot of strength and conditioning professionals that do not see these types of changes throughout an entire off-season, no less 6 days.

Athlete 1 – Pre-Test, 9/3/16



Athlete 1 – Post-Test, 9/9/16




Major Differences/ Key Points  with Athlete 1

  1. The Change is in 6 Days

  2. 1st Test-83% of the test was completed in the first 2 HR Zones, 6 Days Later 30% of Test was completed in the first 2 Hr Zones

  3. Notice EPOC Score


Athlete 2 – Pre-Test, 9/3/16


Athlete 2 – Post-Test, 9/9/16



Major Differences/ Key Points  with Athlete 1

1) The Change is in 6 Days

2) 1st Test-91% of the test was completed in the first 2 HR Zones, 6 Days Later 48% of Test was completed in the first 2 Hr Zones

3) Notice EPOC Score

4) Notice the Time Spent in bottom 3 heart rate zones in first test was 10%, the second was 54%.



Whether you start implementing RPR™ now or in a few years, when all your competition is beating you because they are using it, does not concern us. What does concern us is that we are letting everyone know how powerful this tool is for strength and conditioning coaches and whoever decides to adapt early and gain the advantage, that is up to them.



Not only does RPR™ Give the athlete ability to Reproduce effort in sports and training to provide high quality training. ?But it also provides resiliency in long term stress management for example during an entire season.

Monday Jul 18, 2016

How Dave Tate Is Setting 90-Pound PRs

Article Wrote by JL Holdsworth for elite fitness after attending www.activationsport.com Seminar

Next Seminar in Columbus OH July 30th and 31st


As I waited for my flight home, I sat in the airport with my mind completely blown. I spoke to my wife to tell her about my amazing experience and she asked why I sounded so different. I didn’t think I was any different, but even my staff said they knew something had changed when I spoke with them earlier in the day. Now, a month removed from the certification, I know what it was. I finally had a system to test and fix all the physical issues I had ever seen, and man, it feels amazing.


As I waited for my plane, my mind raced at all the issues I had seen over the years and how I could have possibly helped so many people with what I now knew. I needed a subject to test this new found knowledge on. Naturally, the person I know with more issues than anyone got my first text.

Article On elitefts


http://www.elitefts.com/education/how-dave-tate-is-setting-90-pound-prs/

Tuesday Jul 12, 2016

Watch on-line the Central Virginia Sport Performance Seminar with 8 World Class Speakers



Can’t watch live on that date - watch anytime later, full access. 



This year The Central Virginia Sports Performance Seminar is Friday, July 15th and Saturday, July 16th in Richmond, Virginia.  The event will have eight world class speakers including Buddy Morris, Randy Ballard, Derek Hansen, Carl Valle, Bob Alejo, Mike Curtis, Sam Coad, and Henk Kraaijenhof.  There is always the option to attend any continuing education event of your choosing, but what they offer with CVASPS is unique.  For just $200 you can catch each of those eight presenters from anywhere with an internet connection on your laptop, PC, smart phone, or tablet.  Think you will miss one or two, or even all of them?  Well, no big deal!  You’ll get all the lectures to download once the editing process is complete, which usually only takes them two weeks.  So, you can catch them all live July 15th and 16th, or you can catch up with what you missed somewhere around the end of the month, all of this for just $200.  Jump on this offer quick, because once The Seminar starts Friday, the button gets turned off and the deal goes dead, so don’t miss out and order yours today!​  Click the link below today!

https://www.paypal.com/cgi-bin/webscr?cmd=_s-xclick&hosted_button_id=LNS234QH6W9AG

Saturday May 28, 2016

The Physiological Basis for Tapering in Endurance, Strength, and Power Athletes

Abstract

: Taper, or reduced-volume training, improves competition performance across a broad spectrum of exercise modes and populations. This article aims to highlight the physiological mechanisms, namely in skeletal muscle, by which taper improves performance and provide a practical literature-based rationale for implementing taper in varied athletic disciplines. Special attention will be paid to strength- and power-oriented athletes as taper is under-studied and often overlooked in these populations. Tapering can best be summarized by the adage “less is more” because maintained intensity and reduced volume prior to competition yields significant performance benefits.

Keywords:

taper; reduced-volume training; periodization; skeletal muscle; fiber type

Full article Here 


Thursday May 12, 2016

ActivationSport.com Clinic with Douglas Heel

http://activationsport.com/

“The most advanced Performance method I have ever seen that happens in minutes and not weeks and months to see results.” Cal Dietz


"I wasn't sure if it would live up to the "hype" but it certainly did, and more!"
Christie Rourke, Sports Therapist


I can definitely can see the benefits of the technique, and it does all make sense when applied to injuries and improving sports techniques."
Anicka Graczyk, Sports Rehabilitator


In the News

3 Reasons Why Activation is a Game-Changer


You Only Know What You Know



Abdominal Sport Activation

https://www.youtube.com/watch?v=D3YQFJ44qdk



Quad sport activation

https://www.youtube.com/watch?v=GMDaY5sQ0Qk


Sign up For Clinic in Minneapolis


http://activationsport.com/clinics/

Sunday Apr 24, 2016

Article Explaining Importance of Eccentric Training for Injury

Although the literature shows a strong relationship between athletic activities, RFD, acceleration, and concentric based movements, the underlying factor associated with injury is often ignored. Research suggests that injuries are typically correlated with eccentric muscle actions. The premise of this article is to bring awareness to the rate of accepting forces rapidly for injury prevention.

Download Article here

Thursday Mar 31, 2016

A European Vision of Innovative Speed Concepts for Speed and Power Training for Explosive Athletes

Speed and Power Training for Explosive Athletes- A European Vision and Innovative concepts, in theory, and practice

A One day Clinic (July 22nd, 2016) put on by the Triphasic Training Institute with would famous Speed coach
Henk Kraaijenhof.

Held In Minneapolis, Minnesota

9:00 to 5:00


Pre-Sale of 100 dollars lasts for 1 Month

Topics Henk Will Lecture on include

Fiber-type-specific strength training

Explosive strength training

Speed is all we need.

Eccentric training: how to do that right?


Henk Kraaijenhof, born in 1955, has been working in the field of elite sports for more than 40 years as a coach, consultant, researcher, lecturer, and author. Starting as a coach in track and field, he worked with the fastest sprinters in the world, and gradually his knowledge and experience in elite performance were requested in other sports as well. He worked as National Coach for the Dutch Track and Field Federation ( 1981-1986) and as Director of Coaching for the Oman Athletic Federation (1990-1992) *, strength coach for the Dutch Men’s Olympic Volleyball team and the Dutch Men’s Field Hockey Team. He was an international consultant with: • Juventus Soccer Club Torino, • English, Irish and Welsh Rugby Unions, • Vancouver Canucks (ice hockey) • Oman Sailing Federation • Cervelo Test team (professional road cycling) and many other sports and organizations (details can be found below). He firmly believes that research, coaching and education go hand in hand and that a state-of-the-art training for coaches is critical for the development of any sport. So far he wrote more than 200 articles and four books about a wide range of subjects (details below) He lectures all over the world for all levels of coaches from beginners to the elite coaches, but also on scientific congresses (details below, and some examples of his lectures and articles attached). Henk is considered a true innovator and his training concepts are firmly based on scientific research. In the field of investigation, he cooperated with several international sports scientists (details below). At present, he is engaged by the Dutch Olympic Committee as a mentor for the Master Coach program. The Master Coach program is an ongoing National Coaches’ Education program for which national and talent coaches are invited to attend. *Note: while working in Oman as a Director of Coaching, he had the pleasure of visiting Beijing during the Asian Games in 1990 where his athlete Mohammed Al Malki won the gold medal in the 400 meter in Track and Field.

Wednesday Mar 23, 2016

Rate of Force Development: Physiological and Methodological Considerations

Rate of force development (1) seems to be mainly determined by the capacity to produce maximal voluntary activation in the early phase of an explosive contraction (first 50–75 ms), particularly as a result of increased motor unit discharge rate; (2) can be improved by both explosive-type and heavy-resistance strength training in different subject populations, mainly through an improvement in rapid muscle activation.

Full Article Below 

https://drive.google.com/open?id=0BwkwvW3p2--uSXZMY1N1YkdpSm8

Sunday Mar 13, 2016

RANFONE TRAINING SYSTEMS Host Triphasic Event

Two Day Triphasic Training and More Event

http://rtsct.com/events/triphasic-training-with-cal-dietz/

12 Plus hours of lecturing - April 16th and 17th

Topics that will be covered will include (but are not limited to) the following:

  • The science behind Triphasic 
  • Advancement of Functional Reserves in Athletes
  • Programming for athletes
  • weekly, monthly and yearly Integration 
  • daily programming concepts
  • GPP models and concepts for repeated sprinting sports
  • advanced Triphasic methods
  • soft tissue work for joint-specific performance
  • including methods that haven't been released yet

Also other methods that haven't been released yet!!

Friday Mar 11, 2016

The Flywheel Leg-Curl Machine Offering Eccentric Overload for Hamstring Development

Highlighted article


https://drive.google.com/open?id=0BwkwvW3p2--uNGQ3ZDFvdXZWS0E

 REVIEW: The Flywheel Leg-Curl Machine: Offering Eccentric Overload for Hamstring Development


Summary:

Researchers took 20 male soccer players with previous training experience (half had flywheel experience and half did not) and reported kinetic, kinematic, and EMG data during two conditions of flywheel leg curls.  One condition used two flywheels to create a higher moment of inertia while the other condition only used one flywheel.  The protocol called for the use of the flywheel to create an eccentric overload by instructing participants to maximally accelerate the flywheel(s) through the entire concentric range of motion and then to decelerate the flywheel during only the second half of the eccentric contraction.  In this way, an eccentric overload was created in both conditions.


Key Results:

Peak forces were higher in the two flywheels (greater inertial) condition

Peak velocities were higher in the one flywheel (lesser inertial) condition

Subjects familiar with the flywheel training did a better job of applying large eccentric forces later in the eccentric contraction.  This suggests that there may be some sort of learning period when teaching people to use a flywheel to create an eccentric overload.

EMG activity of the hamstrings showed greater activity during flywheel exercise than in maximal voluntary isometric contractions.

The biceps femoris showed a higher eccentric: concentric EMG ration than did the semitendinosus, especially in the experienced flywheel users, suggesting that the biceps femoris may have a larger role than the semitendinosus during an eccentric contraction of the hamstring.

Review complete By JD Melhorn 

Saturday Feb 27, 2016

Division 1 Female Soccer Program using Triphasic Plan

The following is Pro Agility Testing Results from Women Soccer D1 Program that haven't reached the peaking and speed Phase of the program. 

Start of Triphasic At Start of Concentric  Decreased Speed
Athlete 1 4.76 4.36 -0.4
Athlete 2 4.65
Athlete 3 4.8 4.44 -0.36
Athlete 4 4.74 4.39 -0.35
Athlete 5 4.66 4.43 -0.23
Athlete 6 4.7
Athlete 7 4.78 4.62 -0.16
Athlete 8 4.72
Athlete 9 4.65 4.29 -0.36
Athlete 10 4.71
Athlete 11 4.43 4.31 -0.12
Athlete 12 4.69
Athlete 13 4.48 4.29 -0.19
Athlete 14 4.47 4.32 -0.15
Athlete 15 4.71 4.46 -0.25
Athlete 16 4.91 4.74 -0.17
Athlete 17 4.68 4.46 -0.22
Athlete 18 4.68 4.46 -0.22
Athlete 19 4.46 4.44 -0.02
Athlete 20 4.76 4.48 -0.28

Friday Feb 26, 2016

OC Training and Partials


Oscillatory (OC) training (Ex. Dumbbell Bench Press Oscillatory )is implemented throughout the Triphasic Training Method. However, based on questions received through email, this training strategy is one of the least understood in regards to its use within a program model. To the untrained eye, these brief, 3-4 inch movements applied with well-trained athletes, can appear as gimmicky and useless, this could not be further from the truth. In all reality the OC methods utilized are able to improve strength within specific movement ranges, increase motor learning of skills, lead to further adaptations in the three muscle actions required in all dynamic movements, while also training specific joint ranges of motion required in the sport being trained for. The reasoning, as well as the specific implementation strategies, including both the execution and timing, OC will be covered to a great extent within this piece.

OC training methods involve a rapid “push-pull” motion in an attempt to maximize the ability of an athlete to reverse the muscle action phase at a high-velocity. In Russia there was originally a 5 level organizational system based on the ability of an athlete. Level 1 was a beginner while level 5 represented the elite athlete, the athlete that is viewed as the best in their respective sport. It is shown in Russian literature that the separation between a level 4, or advanced athlete, and a level 5, or truly elite athlete is not the ability to contract their muscles at a high rate (although this is a requirement of both levels), but rather the ability relax their antagonist muscles at a high-velocity. Consider level 4 to represent an average NBA athlete, highly skilled in their sport, while level 5 represents a Michael Jordan caliber athlete. Although there are many factors to consider in team sports, in the 5 level system the major difference between these athletes is to relax their antagonist (or opposing) muscles in a movement. This ability to contract and then relax muscles at the highest speeds represents the skill of rapid change of direction in the muscle required in all dynamic movements.

Figure 1: The 5 levels of sport classification and the effects of the ability to relax

the antagonist musculature during a movement

A bicep curl is a simple example that follows this contraction and relaxation idea, coined “Sherrington’s Law of Reciprocal Inhibition”. During a bicep curl (elbow flexion) it is clear and common knowledge that the bicep is shortening. However, the tricep must also allow lengthening for the elbow to complete flexion. If the tricep does not relax in a rapid enough fashion, whether that be due to a lack of strength or motor pattern, the bicep is not capable of producing the maximal level of force possible. As a high-velocity setting is experienced, such as those seen in athletic competition, the slower relaxation of the tricep will cause even greater difficulties as the speed of elbow flexion will be greatly reduced.

Although this is an over-simplified, single-joint example, the same contraction and relaxation rules apply within all movements. It is the ability to control this task of rapid contraction/relaxation in the “push-pull” mentality that separates the elite from the advanced level athletes. The OC methods are designed to increase the ability of the musculature to complete this task once an athlete has been trained appropriately.

As described above, an advanced athlete will be capable of completing these high-intensity movements in a 3-4 inch range. This is due to their increased ability to contract and relax the agonist and antagonist muscles respectively. A less advanced athlete may require a range of 5-7 inches in OC movements as they are unable to reverse the muscle action phase, or contract and relax their muscles in the maximal velocity setting. This ability is crucial for all athletic competitions requiring high-velocity movements, which occur in almost every sport.

Maximizing Strength Improvements and Intensities

At this time it is well understood that strength levels vary throughout the range of even the simplest movements. A true one rep max for any exercise simply represents the strength available at the weakest point of that movement. Every coach understands the sticking point in a bench press, or getting pinned at the bottom of a heavy squat rep. In a max out bench press, the true one rep max represents the strength of an individual at their sticking point. When using 80% of a one rep max, the athlete may experience the load as the true 80% through that sticking (weakest) point, but may then only experience that same load as 60% in the upper range. This can be seen in the bar speed change based on the range of motion being trained. It is for this reason exercises such as 2-board bench, accommodating resistance, as well as other variations of the lift, have been implemented. Simply because an athlete is much stronger in those higher positions of the bench press. If the sticking point strength is trained and improved in a movement the strength levels will be increased dramatically. This methodology can be applied to any exercise completed in a training program to improve strength levels.

OC methods can be completed in training to create high forces, intensities, and volume in the weaker positions of every exercise to improve strength. By placing athletes around their sticking point of any exercise and then forcing the creation of movement against high loads of force requires strength in these specific “weak” points, while also reducing the energy expended in the already strong points. For example, if the bench press is trained at 80% of correct one rep max an athlete will be able to complete, on average, 3 sets of 4-5 reps. However, when training with the OC method, an athlete is able to complete 3 sets of 8-10 repetitions in the weaker position. This allows less energy to be wasted in the upper ranges of movement, where the athlete is already strong and only experiences the load as only 60% of a one rep max and then forces emphasis upon the weaker position, where they must endure the true 80% strength improving load.

The intensity of an exercise is drastically increased if an athlete is required to spend a duration of time in a range of motion that is commonly considered to be weaker. Referring to the bench press example above, if the entire range of motion is utilized, the percentage of the athlete’s one rep max at each degree of movement varies to a great extent. Near extension the athlete will be considerably stronger than at the bottom position. If, instead of a full rep, an OC movement is implemented in just the weakest point the intensity is increased dramatically as the entirety of the set is spent in a difficult position. This training approach not only increases the intensity of a movement, but also leads to an adaptation of the golgi tendon organs (GTO’s).

GTO’s act as neuromuscular inhibitors and are sensitive to the forces developed within the muscle. If muscle tension increases sharply, which is common in the realm of athletics, the GTO reflex responds. This response leads to an inhibition of muscle action, ultimately decreasing tension to prevent the muscle and/or tendon from incurring damage due to the rapid, high levels of force. Every GTO is set to a specific, trainable, activation threshold. Think of this activation threshold as a governor on a truck. It is in place to ensure the safety of the structure and reduce the likelihood of injury. In general, the majority of GTO’s are pre-set to inhibit a muscle up to 40% below what that structure can actually handle. For example, if a muscle structure is capable of handling 100 lbs of exerted force, the GTO system would reach its activation threshold at 60 lbs of force. This leaves 40 lbs of untapped performance potential. Through appropriate training of the weaker points within range of motion the activation level of GTO’s can be elevated, as the body adapts and is taught to handle higher loads in specific ranges of motion. Ultimately, the ability to reduce the activation of GTO’s at high force levels will lead to increased force output from the muscle and improve strength.

Skill Learning and Tissue Tolerance

The OC training methods can be further implemented to increase the motor learning of movements as well the development of tissue tolerance. Every movement ever executed by any person is the result of a highly specific skill learning process. All skill learning is a result of the nervous system sending a signal to the utilized motor units in any movement. As an athlete completes a movement continuously, the signals sent in that pattern summate and the body “learns” to complete these skills in a highly efficient manner. Through the use of OC methods the total number of signals sent in a position are maximized in the “push-pull” execution of a movement as high-forces are applied leading to increased motor unit recruitment. By completing exercises in a condensed range of motion, tissue tolerance to high-forces is further enhanced and can lead to a reduction in injury likelihood at that tissue length. It is important that all performance coaches understand the positions in which athletes have an increased likelihood of sustaining an injury and utilize training within these ranges of motion effectively. When using OC movements, athletes not only learn skills more quickly and efficiently, but they also improve their tissue tolerance to stress in specific ranges of motion.

High-Velocity Muscle Action Training

Although the improvement of strength and tissue tolerance are important precursors in athletic development, OC training serves a much more specific purpose in a performance program designed to maximize athletic performance. Before the implementation of OC methods, every coach must understand the reasoning behind these rapid, partial exercises requiring high nervous system activity and muscle action based movement.  This method of exercise implementation is designed to enhance the training adaptations already in place and should be programmed accordingly.

Based on the understanding that the three muscle actions (eccentric, isometric, and concentric) and required in every dynamic movement completed, the importance of training each of these muscle action phases to the fullest extent becomes well understood in performance improvement. The idea of training each muscle action phase individually forms one of the pillars of Triphasic Training. The adaptations which occur within each muscle action training block are explained with the hyperlinks (Eccentric & Isometric).

When these adaptations caused by the training of the eccentric and isometric phases are realized and maximized, every athlete will have the capability to produce high force movements with increased efficiency. Although these adaptations are vital for optimal performance, the slow “controlled” training completed during both of these training phases are not specific to the high-velocity requirements in sport. As discussed in the opening paragraph of this article, truly elite level athletes (the Michael Jordan’s of the world) are capable of their feats partially based on their ability to relax their opposing muscles at a higher rate than others. This results in an extremely rapid change of direction within the individual muscle, as it transitions from eccentric through concentric actions, and vice versa. The Triphasic Training Model exploits and trains this skill specifically through the use of muscle action and OC training methods.

With the understanding that the three muscle actions not only occur, but are realized at extremely high-velocities and at specific joint angles in athletics, the OC training methods can be implemented to meet the exact requirements of any sport. The small OC training movements utilize each of the three muscle action phases with a “push-pull” mentality. By training with this “push-pull” mentality, OC movements are able to create the high-velocity, immediate muscle action changes required in virtually all athletic events. This is an important cue for all coaches to remember when implementing OC exercises, as it is easy for athletes to fall into the trap of not moving at high speeds. It is the intent, or the “push-pull” that all athletes must utilize, that creates the specific adaptations of the OC method. The difference between a triphasic trained athlete and one not trained in the muscle action phases is visible when the rapid shift from eccentric to isometric and finally to concentric muscle actions is required (force production differences between elite and advanced athletes in Figure 2 below). The OC method is designed to expose this weakness in a high-velocity setting. When previous training has been completed appropriately, the ability to reverse the direction of the training implement is maximized. Ultimately, the goal of OC methods are to train the athlete to accelerate and decelerate their body in as rapid of a fashion as possible, which is the most sport specific trainable skill. This skill enhancement results in a continued improvement of the transition from lengthening to shortening in the trained muscle and increased efficiency of the stretch-shortening cycle.

Figure 2: Difference in the ability to rapidly shift from an eccentric

to concentric muscle action, as required in athletic events


Training specificity through the use of OC methods can be enhanced through the use of specific joint angles required within sport. With the understanding that the goal of OC training is to increase the ability of the muscle to transition from a lengthening to shortening muscle action as rapidly as possible, training must be completed within the specific ranges these transitions occur in the athletic event. This specificity of movement allows for maximized transfer of training from weight room to the athletic competition. For example, in a movement such as running the top of the knee drive requires a rapid conversion from hip flexion to hip extension. As the knee approaches the maximum height of its path, the hip extensors eccentrically load. If this were not the case the leg would never slow down and reverse its direction. By training with the use of OC movements in the knee flexed position (similar to the height of knee drive in running), the ability to overcome the forces created during high-velocity hip flexion in a rapid fashion are maximized.

Peaking with OC Methods

As discussed earlier OC methods can be implemented in order to improve strength in “weak” or sticking points, leading to the overall enhancement of strength created in a movement. However, this training method can also serve to increase neural drive for rate of force development and improve the maximal velocity of actions completed. Each of these specific adaptations depends on whether the OC movement is executed in the disadvantageous (weakest) or advantageous (strongest) position. Each of these possible positions are self-explanatory based on the executed movement, with disadvantageous referring to the “weaker” position and advantageous relating to the stronger position. Referring back to the bench press example, the disadvantageous position would be located around the sticking point, where the athlete experiences the load as a higher percentage (as they are weaker). The advantageous position would be at the more extended positions as the athlete is stronger in these positions.

By training each of these positions individually, the ability to drive specific adaptations is improved to the fullest extent. Notice when describing these two positions I did not say the disadvantageous positions creates “higher stress”. It is important to understand each of these methods create high levels of high-quality stress when applied correctly. However, different adaptations are stressed individually based on the position selected. If increasing strength is the goal of the training block then the disadvantageous position would be utilized. Currently, this position is utilized within the reactive days of the strength block to maximize intensity and strength improvements. On the opposite end of the spectrum, OC methods in the advantageous position can be implemented to maximize neural drive and maximal contraction speed, as the athlete is “stronger” in this position, these would be utilized during the speed training block.

Implementation of OC Methods

The loads implemented within the OC method, as well as the positions selected, continue to follow the block training philosophy utilized within the Triphasic Training Model. The block training model implemented trains the skill of tissue tolerance (energy system and GPP training) and strength (high-loads and specific muscle action training) early in the training cycle and then transitions to skills such as power and speed (through the use of low-loads and high-velocities) as the competition date approaches.

Tissue tolerance is created through the use of 30 second OC work in the second GPP training block “GPP Block 2 30 Second Isometric”. In this phase the athlete is introduced to the OC methods through a moderate intensity and increased volume. It is through this increased volume within this block strength and skill learning within specific ranges of motion takes place, while also maximizing the metabolic requirements of this second GPP block.

In the strength and power blocks, OC movements are completed with high loads (above 80%) and are implemented on the reactive day within the training block (Day 2 of a 3-Day Training Block). OC methods should be completed within the disadvantageous, or weaker, positions to ensure the goal adaptation of improving strength is maximized within the block.

With the goal of maximizing neural drive in the speed phase the advantageous position can be utilized, however that is not always the case. It is important that all coaches understand the requirements of the sport being trained for when implementing OC methods. Taking football for example, a lineman requires much more strength (as they push against another strong force) than a wide receiver. That being said, a disadvantageous OC method would be implemented for the lineman’s training while an advantageous OC can be applied. These considerations should all play a role in the development of a program implementing OC training methods, particularly in the speed block.

Clearly OC training can be utilized within a training program for multiple reasons in order to increase the stress experienced by the body and drive specific adaptations. A performance coach must always remember there is no such thing as a perfect exercise, just perfect methods to implement an exercise. The OC method allows for a coach to determine the needs of their athletes, all based on the goal of the training block. If an athlete requires increased strength levels the disadvantageous position can be implemented. Motor learning and tissue tolerance can also be enhanced based on the use of OC training. Finally, the rapid transition from muscle lengthening to shortening can be maximized at specific joint angles required in competition when OC methods are applied appropriately. Each of these skills play a vital role in performance and must be trained appropriately.

Examples of OC exercises can be located on the exercises tab of XLAthlete.com.

By Matt Van Dyke and Cal Dietz 

Wednesday Feb 24, 2016

Updated from High School Coach on Triphasic Football Manual

The following update is from a High School Coach using Triphasic Football Manual Program


We just finished our first eight-week cycle of triphasic training.  I played around with the lifting and added a contrast with tri-phasic to see what would happen.  It looked like this:

Two weeks – Eccentric

Two weeks – Isometric

Two weeks – Concentric

1 1/2  weeks – Deloading

½ week – testing

We are in the weight room Monday, Wednesday, Thursday, Friday from 2-2:45 p.m.

Monday and Thursday – Upper Body Routine

Wednesday and Friday (Sprinters just spot on Fridays) – Lower Body Routine


Upper Body: 3x through the following

Bench Press - ECC, ISO, CON (depending on what weeks we were in) @120-125% of 1 RM…1 high-quality rep

Bench Press - 4 Reps @80-85% of 1RM…every 2 weeks increases 2.5%

Oscillating Bench Press – 8-10 Reps @ 50%

Plyo Push Ups with Band assisting – Until losing speed

Then, 3x through the following

Pull Ups – 3 reps of (ECC, ISO, CON) partner providing resistance

Pull Ups – 5-8 reps conventional strict pull ups, band assisted for throwers/OL/DL

Pull Ups – Oscillatory…until athlete can’t stay above mid-range

Pull Ups – Plyo (Reactive) Until failure

Lower Body: 3x through the following, %’s based on 1RM of Front squat

1 Leg Split Squat with back foot on bench – ECC, ISO, CON (depending on what weeks in) @120-125% of 1 RM…1 high-quality rep

Back Squat (Depth changes for each athlete depending on ability to keep core engaged and ankle rocker) – 4 reps @ 120-125% of 1 RM

Box Jumps – focus is on lower leg and feet, not getting on the box – 8-10 reps

Reactive drops – Until athlete can’t absorb correctly

We then go to track practice.  We do Pilates Mondays and Wednesdays with a professional instructor for 30 minutes.  Activate, Feet, drills (Bosch, etc.), and then either run fast or technical work etc.

Our kids saw a big jump in their strength numbers.  Their bodies are just now catching up this week and starting to see their times drop in the fly 10m and fly 30m (We run 2 fly 10m to start then change).  They still hate standing 150m….more than anything.

Bench – Average for group was 11.7% increase of 1RM in 8 weeks

Front Squat – Average for group was 20.1% increase of 1RM in 8 weeks

Pull ups – 32% increase on strict pull test (AVG. of 4.22 rep increase from previous eight weeks)

40 – about the same after eight weeks

Fly 10 m – all over the place the first month of the track, starting to get faster and more stable.

Vert Jump – slight increases for sprinter types, bigger increases for throwers

We are in the 2nd week of our next eight-week cycle.   The kids are sold and love it, can’t argue with results, especially when they are healthy and running faster too.  Good stuff…I will let you know how kids test after these eight weeks.


Friday Feb 12, 2016

World's Most Advanced Tactical Training System To Date!!

Inserts from the Triphasic Training Tactical Manual


Free Compatible Software With Tactical Manual

Triphasic Tactical Training Manual Pre-Sale

The Triphasic Tactical Training Manual was written with the explicit intent to deliver a systematic and scientifically founded approach in training methodology for athletes whose preparation does not result in wins and losses, world records, or gold medals. The idea behind the Triphasic Tactical Training Manual was originated from the individual needs of the tactical athlete and all those who put their lives at risk simply by going to work each day.


The authors of this manual have broken down the needs of every tactical athlete into six physical qualities. In order to display the physical proficiency required by the tactical athlete, each of these six qualities must be trained appropriately. What separates this training program from others is that it allows tactical athletes to continue to train with their desired methods while offering guidelines that increase the likelihood of the user to achieve optimal level responses to training and see improvements in performance.


The Weekly Sequencing Model was developed by multiple strength coaches along with an elite level military training professional for operators who based the protocol originally on The Triphasic Training System while also considering the specific needs of the tactical athlete. Programs currently being used for military training are not equipping these specialized tactical athletes appropriately, which leads to a disproportionate training of the six physical qualities necessary for optimal performance.


It was this simple point that led to the creation of The Weekly Sequencing Model. This manual is a collaboration between combat veterans who have said “we can do this better” and the training professionals who said, “we can help.” Experience has teamed up with science to present this complete, systematic training program for the tactical athlete. The Weekly Sequencing model isn’t just exercising; it is training, specifically and systematically for the tactical athlete.


This book is for the tactical athlete and those that dedicate their lives to maintaining high-performance levels to maintain the freedoms of others. In the tactical arena, less than ideal performance can have grave consequences. One step too slow, one moment too long, and the defeated does not receive a silver medal and a warm handshake.


Chapters included in this book:

1. The Tactical Athlete vs. Conventional Athletes

2. The Weekly Sequencing Model Components

3. Six Physical Qualities of Tactical Performance

4. Triphasic Review and Weekly Sequencing Model Implementation

5. Modifying The Weekly Sequencing Model


New Components included in this book:

1. The Six Physical Qualities of Tactical Performance

2. The Weekly Sequencing Model

3. The Specific Stress Model

4. The Compatible Qualities Model

5. High-Quality vs. Work Capacity Energy System Training

Thursday Jan 28, 2016

A Coaching Mission Statement

 After making some presentations, I have had some request to see my coaching mission statement. Please feel free to use or change this as you wish. It was inspired by Merlin Olson Family mission statement. 


Cal Dietz- Coaching Mission Statement

My coaching career will begin with serving humanity in the profession the Lord has chosen for me. I will coach by example with the sole purpose of giving and teaching future generations the understanding of servant leadership skills and the guidance to understand what's right and wrong in the matters of humankind. I want to create a secure culture that fosters open-mindedness, learning, laughter, and teach the strive for excellence. In this environment, all persons will admit and quickly correct mistakes with evaluation of when and why those mistakes happened. I will be a good listener with an open mind and a willingness to share life lessons with other generations. I will never stop to grow, learn and seek enlightenment. I will only celebrate with the success of others and facility their path to greatness. I will take ownership to coach for the improvement of your future leaders and their effect on the betterment of humankind.

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