Today I am going to talk about Triphasic Training for athletic performance. Cal Dietz Wrote a book called Triphasic Training which popularized the topic for strength and conditioning coaches.
To put it in simple terms, Triphasic Training is training all 3 actions of a movement: Eccentric, Isometric, and concentric. Concentric movements are the most popular in traditional strength training programs. But to create a well rounded more explosive athlete it is important to include all 3 types of movements in our training programs.
Cal Dietz recommends 3 blocks during the strength building period of a teams training program (Dietz, Peterson, et al., 2012). The first block involves training your core movements with an eccentric tempo. An example of this would be the back squat performed with a 5 second eccentric. This eccentric block would last 2-3 weeks. Next would be a 2-3 week isometric block for core exercises. An Example would be to do the back squat with a 5 second isometric hold at the bottom. Finally would be the concentric block which is what we are used to seeing in the weightroom.
After going through a triphasic period improvements in strength, size, power, and speed are expected to be seen because the athlete should now be stronger in all areas of movement.
Eccentrics can assist with strength, muscle size, and the ability to absorb force. Isometrics have tissue remodeling effects and also assist with the ability to absorb force and switch from the eccentric part of a movement to the concentric with out losing any energy/power.
This past off season I had my Womens Basketball team perform a a 6 week triphasic program consisting of three 2-week blocks. I used the template by Cal Dietz using eccentric, then isometrics, then concentric for my core exercises. I was unable to re-test because of season starting shortly after but I have recorded great increases in strength and power in the squat and hang clean. Also to note We have had only one major soft tissue injury that resulted in missing games so far this season. (Knock on some Serious Wood).
Reference:
Dietz, C., & Peterson, B. (2012). Triphasic training: a systematic approach to elite speed and explosive strength performance. Hudson, WI: Bye Dietz Sport Enterprise
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