Over the last five years, University of Minnesota coach Cal Dietz has reinvigorated interest in training methods such as eccentric and isometric lifting and the French contrast through his Triphasic Training Manual. On this week’s podcast, Dietz joins us to discuss the method, how it can be individualized, and his recently released edition for throwers.
Notes and Quotes
Dietz currently works as Head Olympic Strength and Conditioning at the University of Minnesota. In that role he has worked with nearly every sport on campus, and is especially known for his work with hockey players.
We started off the episode talking about the triphasic method, then discussed individualization, putting the method into practice, and more.
The triphasic method
- 5:00 – What is triphasic? Triphasic training takes a block approach to progress through eccentric, isometric, and concentric movements.
- 9:30 – A look at each phase and putting the plan together: eccentric (9:30), isometric (11:40), and concentric (12:40). “Triphasic is not sports specific; it sets you up to be able to move better and more powerful in your sports specific training. “
- 13:30 – Should qualities be developed together or separately?
Indiviualization and sports-specific training
- 19:15 – Combining with specific work with Triphasic training.
- 20:15 – What is different in Triphasic for throwers. “You can get strong in a quick time so you can get back to throwing. “
- 24:45 – Finding your peaking strategy.
- 27:00 – Accounting for stress in planning. “If you just ask the athlete how they are feeling, they gain ownership in their training. “
Putting it in practice
- 29:30 – Are exercises kept or changed between training cycles?
- 30:30 – How often do you test? “How athletes move lower weights can tell you about what they can do overall. “
- 32:15 – Pairing exercises and French contrast training. “The key to french contrast is because the potentiation helps focus on fast twitch muscle fiber. ” “There is no magic exercise; the magic is the next exercise you choose. “
- 39:45 – Discussing the weekly plan, in-season volume days, and differences in team sports vs. individual sports.
- 45:45 – What to do after the triphasic off-season phase.
- 50:45 – The role of Olympic lifting in the triphasic method. “If athletes don’t believe inthe Olympic lifts, then I’m not a big fan of them. You have to believe they’ll work. “
To hear more on these topics, listen to the full episode above. Also be sure to subscribe to our podcast and review it on iTunes.
The following links were referenced in the podcast or provide some additional reading material on the topic:
- The November theme on HMMR Media is adaptation, featuring new podcasts, articles, and a new webinar from John Kiely on the topic. Become a HMMR Plus member to get access to all the content. Support the podcast a don’t miss out on all the great content we have on HMMR Media.
- You can get 10% off the new Triphasic Training Throws Manual using the coupon code “HMMR10”. You can also find the original book on Amazon: Triphasic Training: A systematic approach to elite speed and explosive strength performance.
- You can learn more about Dietz on Twitter at @XLAthlete. He also has a lot of resources on his webpage XLAthlete.com. His complete biography is also available on the University of Minnesota webpage.
- Some other resources mentioned on this episode: Episode 55 on stress with Professor Bryan Mann, resources from Jean-Pierre Egger, and my recent article on peaking and periodization.