The Triphasic Undulating Block Method

The Triphasic Training Block Method: Block Training with Undulating Variations in each Block
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Triphasic Training Method - 3
Introduction
Triphasic training, a specialized method in strength and conditioning, has gained popularity among coaches and athletes for optimizing performance. The triphasic approach breaks down strength and power phases into three distinct components: eccentric, isometric, and concentric. In this article, we will delve into the details of the triphasic training method and explore its benefits for athletes..
Understanding the Triphasic Approach
This method emphasizes the importance of structuring training into blocks and underscores the significance of block periodization in the triphasic method. Each block must include an undulation of load within the weekly loading, which refers to the variation in intensity during training sessions. This undulation of the load is a critical aspect of the triphasic approach, as it allows athletes to work with loads of different intensities during both preparatory and competitive phases.
The Triphasic Undulating Block Method
We Break down the triphasic undulating block method into several distinct phases, which are essential for developing strength and power. Let's explore these phases:
Weeks 1 and 2: Eccentric Focus
During these two weeks, the primary emphasis is on eccentric strength development. Athletes perform exercises with a slow eccentric phase, typically lasting around six seconds. This controlled eccentric phase helps in building the foundation for strength gains.
Weeks 3 and 4: Isometric Focus
Weeks 3 and 4 shift the focus to isometric strength. Isometric exercises involve holding a static position with a high level of muscle tension for three seconds or more. This phase is designed to eliminate the potential benefits of the stretch reflex and work on starting strength.
Weeks 5 and 6: Concentric Focus
In the final phase, athletes concentrate on the concentric aspect of strength. This involves explosive movements, where athletes aim to lift weights as quickly as possible. The goal is to transfer the strength gains from the previous phases into functional, dynamic actions.
The Value of Eccentrics and Isometrics
Eccentric training is known for its effectiveness in building muscle strength and control. Athletes perform controlled descents, which not only develop strength but also provide valuable feedback to the nervous system. This phase may involve heavy loads and weight releasers.
Isometric training, on the other hand, focuses on static holds and emphasizes eliminating the stretch reflex. By pausing in the bottom position of a squat, for example, athletes work on developing starting strength, which is crucial for explosive movements.
Managing Recovery and Load Intensity
One key aspect of the triphasic method is understanding the recovery requirements for each phase. Eccentric and isometric training can be taxing on the nervous system and may require longer recovery periods than isometric training. Athletes and coaches need to adjust the training order based on individual recovery rates and goals.

[@DMGC529]

Love your work @Cal dietz and have been trying to apply the Triphasic training approach but I am confused as to how some of this applies to anaerobic events such as 800m/1500m runners. In one presentation I heard you say not to train for two things at once as the body gets confused. Distance runners train for endurance year round. They don't take months off to concentrate on strength training so the two have to co exist in some way.

[@ericmusashi2208]

You can train two qualities at the same time, it's just not ideal. I believe Cal Dietz's Bioenergentics videos address training multiple qualities.

[@lawrenceedwards6106]

Been looking into this for my youth rugby athletes but i noticed that it always seems to be implemented for 3 sessions per week and 2 weeks per phase. Unfortunately i only have 1 session a week with them, any advice please? Thanks in advance.

[@siveti15]

I have and am reading your book Mr Dietz. On exercise selection. Your examples had everything but deadlifts. Any reason for that?

[@CalvinDietz]

I like deadlift but in triphasic it needs to be RDL or Straight leg, starting at the top vandykestrength.com/pages/triphasic_and_olympic_methods

[@siveti15]

@@CalvinDietz thank you. So deadlift has no place in any phase of the triphasic right?

[@CalvinDietz]

@@siveti15 I would do the deadlift and then use assisted lift with triphasic

[@siveti15]

@@CalvinDietz could i apply the triphasic methods to a beginner lifting program? I.e squats bench deadlift? Im from Fiji and weight lifting is very foreign/new here so you have guys coming to the gym for the first time in their 20s. I usually put them through the control and stability-hypertrophy-max strength path (starting from scratchwith form and control etc). But I'm really intrigued with the 3 you talk about: eccentric isometric and concentric. I am sorry i understand your book is all about athletes and this may be deviating from that audience a little. But these same guys with zero or little lifting experience are playing at provincial level here so are considered athletes. Thoughts sir?

[@lukaparezanovic379]

I am still confused about all triphasic sistem and how to implement all that for 100/200/400m sprinters.If they work triphasic mon/wed/fri, they also must do sport specific movement, in this case the most stressfull human activity-sprinting and endurance for long sprinting(200/400).So any articles about how to mix triphasic for sprinters and avoid overtraining.Thank you

[@CalvinDietz]

They do triphasic Monday and Friday not Wednesday. it's done videos to help kzbin.info/www/bejne/bJuXeZR7n7OFhas kzbin.infosearch?query=peaking

[@lukaparezanovic379]

@@CalvinDietz Thanks a lot for fast reply! Can you send me again a second video, i cant open.Best regards Cal!

[@boxerfencer]

Cal, i suppose if I were to implement this bodyweight calisthenics, I'd need to track and work off RMs with each execution separately? Right? Curious, what RPE do you recommend mostly using for each tempo?

[@NoBuddyz]

Combine this with Westside Barbell & CrossFit you’ll be a BEAST and be able to eat phat!

[@CalvinDietz]

they all work together

[@sabertoothwallaby2937]

Any help incorporating with crossfit?

[@wallofstone]

For some reason I can't get the pdf to work from thr book

[@tokkiev.3234]

I don't trust anything this guy is saying, some things he says don't feel right or probably aren't right and it makes me doubt his expertise in strength training.

[@TeamTurboSpeed]

Cal Ditez is high valued coach. His teaching is pretty spot on. It's not the best approach but he knows what he is talking about.