November 15, 2023 2 min read
PERIODIZATION 6/10: TRIPHASIC TRAINING by Shane Robert
Triphasic Training is the new kid on the block of periodization models. Developed by University of Minnesota strength and conditioning coach Cal Dietz, triphasic training gained popularity with the release of his 2012 book Triphasic Training: A Systematic Approach to Elite Speed and Explosive Strength Performance (co-authored with Ben Peterson). The triphasic model is essentially a block system that uses three distinct phases of training, each emphasizing a specific component of the strength curve: eccentric, isometric, and concentric. The goal is to systematically develop strength, power, and performance by targeting different aspects of muscle contraction.
Triphasic Training Blocks:
*Overcoming isometrics involves pushing or pulling against an immovable object, for example squatting up against the safety pins in a power rack
Triphasic training offers a comprehensive approach to strength development that can be missed in other models. By specifically targeting eccentric, isometric, and concentric phases, triphasic training aligns with the natural strength curve and can lead to faster improvements in force production, power, and overall athletic performance, as well as reducing injury risk (specifically tendons).
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