PERIODIZATION 6/10: TRIPHASIC TRAINING by Shane Robert

PERIODIZATION 6/10: TRIPHASIC TRAINING by Shane Robert

Triphasic Training

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:

• Eccentric Block:  Emphasizes the lowering or lengthening phase of a lift.
• Goals: Develops eccentric strength, increases muscle and tendon elasticity, and enhances force absorption.
• Exercises: Controlled eccentric movements, slow-tempo lifts, accentuated eccentrics like weight releasers

• Isometric Block:  Emphasizes the static or isometric phase, where the muscle length remains constant.
• Goals: Improves muscle stiffness, enhances rate of force development (RFD), and develops isometric strength.
• Exercises: Paused lifts, overcoming isometrics, static holds.

• Concentric Block:  Emphasizes the lifting or shortening phase of a lift
• Goals: Develops concentric strength and power, maximizes force production during the lifting phase.
• Exercises: Jumps & throws, explosive/speed work, Olympic lifts.

*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).