Explosive athletes are always the top athletes. Plain and simple.
Technique equated, the athlete who can produce more power in a shorter time frame will be better than the one who can’t.
When the goal is to get more explosive, most people go straight for the concentric, or pushing part of the action. You’ll see things like bands being used to emphasize the BOOM on the acceleration.
But is focusing solely on the firing portion the best way to make dramatic improvements in speed, strength, and explosive performance?
Cal Dietz wasn’t buying it.
How Triphasic Came To Be
Strength coach Cal Dietz had two shot put athletes who were similar in height, weight, speed, and size.
They also had the same 1rm on the bench press.
The only discernible difference between the two was that one was a world class American shot putter… while the other was pretty much average.
Using a banded bench press, Cal tested both athletes on the force plates to measure their power.
Here’s what he found:
Both athletes were able to produce the same amount of force concentrically (pushing).
But the better shot putter was able to absorb more force rapidly on the negative, AND contract his muscles harder on the isometric portion of the lift.
Skill differences aside, this experiment cemented the idea that if we want to be more explosive, not only do we need to train the concentric of every lift, but the eccentric and isometric portions as well.
Thus, Triphasic periodization was born.
Overview
Before we dive in, just a heads up that this is NOT going to dish out all of the contents of the 330-page Triphasic Training manual in an 1900-word blog post.
If you want that, it’s here:
Secondly, TRIPHASIC TRAINING – A High School Strength & Conditioning Manual is available for FREE.
Seriously, you’re nuts if you pass that ^ up.
I’m going to share a super-simplified ‘tempo-only’ version that I’ve had a lot of success with, and that anybody can run. I can’t take credit for this application as plenty of others use something similar.
This will be geared more to the lifting enthusiast or sport coach than the strength coach – so no jargon or science-y stuff unless absolutely necessary.
Let’s get into it.
The Training
Triphasic training is based on the 3 muscle actions that happen in every movement:
- Eccentric – lowering / negative portion
- Isometric – pause / transition portion
- Concentric – pressing / firing portion
We are going to train all 3 of these actions in our main lifts. And, we’re going to do it in 3 separate 2-week blocks (6-week cycle).
It’s going to look something like this:
WK 1+2: ECCENTRIC. 6-count negative.
WK 3+4: ISOMETRIC. 4-6-count hold.
WK 5+6: CONCENTRIC. FIRE IT UP!
Cool Stuff That Happens From This
Massive Gains in Strength
Slow negatives inhibit the Golgi tendon organ (the sensor in your brain that decides if something is too heavy), by making the nervous system think weight is light and easy to stop. This can lead to bigger lifts down the road.
One of the most noteworthy things that I’ve experienced with this method is the dramatic increase in single leg strength and stability. Those who were typically doing their single leg work with dumbbells in the 45-60lb range were now able to handle 70-90lbs with better speed and control.
Mobility and Strength in Extreme Ranges of Motion
You can stretch all damned day, but it doesn’t make any lasting changes to the tissues.
This does.
Not only do you get the extra range, you get strength throughout it, coupled with the assurance that you are owning EVERY molecule of your existence with ZERO weak links.
TRULY awesome for wrestlers and similar types of athletes who need this.
Better Technique and Control
Eccentrics and pauses can iron out any kinks in the movement/ bar path.
Extra Protection
Tempo training thickens tendons, making the user less prone to injury.
You Get Jacked as Hell
Tempo training may cause more hypertrophy of the muscle via bypassing Type 1 muscle fibers, taking you right to Type 2 – the fibers that are able to grow big and strong. (Note that muscle damage is not what causes the growth here, but the activation of the Type 2 fibers.)
You Get Faster and More Powerful
This method improves braking capabilities and deceleration, leading to faster transitions, greater ability to stop and go, and rapid change of direction (COD).
The 6-Week Plan:
Weeks 1+2 – Eccentrics
What To Do
• Use a slow lowering phase on main lifts.
• Own your bottom position.
• Come up fast on the concentric.
How Heavy Should The Eccentric Be?
Think 60-80%-ish – but not more than 85%.
In a perfect world, we might use weight releasers or a spotter to omit the positive portion entirely. Or, you could use a 2:1 method where you raise the weight with two limbs and bring it down on one.
That said, you can also get a great result by using a manageable weight where you simply slow the descent.
How Slow Should the Negative Be?
6 seconds will probably work for a lot of things. But you could do anywhere from 3-12 seconds.
A good rule of thumb is the lighter the weight relative to your max, the slower the negative.
If you tend to rush your count (as most do) you could have someone else do it, or use a metronome.
But Who Was DOMS?
Delayed onset muscle soreness can be a thing with slow negatives. Because of this, this method is best reserved for the off-season.
Weeks 3+4 – Isometrics
What To Do
• Lower the weight quickly.
• Hold for a 4-6-count at the transition.
• Come up fast on the concentric.
How Heavy Should the Isometric Be?
Start with the same weight that you used for the eccentrics, and adjust as needed. (Anecdotally speaking, those who are naturally explosive seem to take the biggest weight hit here.)
Where to Pause?
You can have some fun with this. Pauses don’t always have to stay at the transition point.
You could pause at multiple points during the lowering phase.
You could also contrast pauses with normal tempo reps.
Example:
3 reps paused + 5 reps at a normal tempo
How Fast to Descend?
Drop it like it’s hot.
Move as quickly as you can without losing control, and resist the urge to decelerate in the last few inches of the movement.
Weeks 5+6 – CONCENTRICS
What To Do
• Lower the weight quickly.
• No tempos, pauses, or any of that.
• Fire it off HARD on the concentric.
Use accommodating resistance to emphasize the firing portion here (bands, etc.), if ya want.
This is when you start to see the fruits of your labor. Soon, you will be moving higher loads than you were previously, and with better speed and control.
You could ride this phase right out into your next training block, and might even be primed for some easy linear gains for weeks to come. (Just like the good old days.)
Which Lifts Does This Work With?
You can apply this to main and supplemental lifts. Think squat and press variations, rows, chin-ups, split squats, etc.
If you are a little more advanced, you could throw this into some accessory lifts, and even calisthenics.
Sets/ Reps?
Generally, you’ll want to stay with lower reps for this. For something like squat or bench variation, I’m probably not going much over 5. You could go as low as 1-2 reps, especially with an excruciatingly long negative.
As far as sets, 2-4 should do it.
How to Note Tempo?
Triphasic uses the 4-digit labeling system. For example, 1-0-1-1.
Some people get tripped up by that. I’m only half-meathead and still get thrown off by tempo annotations, so we just keep it simple with a ‘6s negative’, or ‘5s hold’, etc.
How Much Weight To Use?
Cal lays out specific loading parameters in the book along with general guidelines (for example, keeping the eccentrics to under 85% of your 1rm).
That said, you can absolutely wave the weight during a session. You do need a bit of a coach’s eye for this, but I much prefer this method over prescribing specific loads.
Which inevitably brings us to:
What Not To Do
Do Not Ego Lift
If you’re falling through your eccentrics like a rock in a pond, or your ‘pause’ looks like you are riding out an earthquake, then you’re doing it wrong.
You’re going to be pretty darned disappointed on test week if every session had been a test all along.
This method WILL knock some pounds off initially, so be prepared to be humbled.
If you truly cant take the hit, you could do something where you ramp up to a top set and then add some tempo work.
At the same time…
Don’t Be a Wimp
Eccentrics hurt no matter what, so there is no need to go embarrassingly light.
Also, be conscious during/after the concentric block and ready to bump up the weight. We literally had a kid grab the 45lb dumbbells – after using 40’s for his eccentrics AND ISO’s. A little bit of autoregulation, and you can imagine his surprise when he landed at the 70’s with more in the tank.
Don’t Purposefully Slow The Concentric
Note that in all phases, the firing portion is always FAST!
Who Is This For?
Beginner and Advanced Athletes
The title might make this seem like an ‘advanced’ training method. It sure works a treat for experienced athletes (and for that we might get a little more into the nitty gritty of things), but this simple tempo training version is great anyone – especially for beginner and younger athletes to learn control.
Wrestlers, Grapplers, Tactical
Triphasic is really gaining traction for wrestlers, or anyone who needs speed, power, and strength all the way through to their end ranges of motion.
People Who Just Like to Lift
This is a great choice for the recreational lifter, particularly of the washed up meathead variety. In spite of the soreness, it isn’t all that stressful on the system in comparison to the alternatives. And it’s pretty easy to drop into whatever programming you’re already doing without having to reinvent the wheel.
Something That Was Left Out Of This Post (But You Should Look At)
The French Contrast Method
This is a great plug-in to enhance the system. I won’t go into the specifics of the French contrast method here, but you’re probably already familiar with the idea of starting with a heavy movement and going straight to a dynamic movement (like a trap bar/ box jump combo).
In the method described in Triphasic Training, you will do the heavy lift and dynamic pairing. Then, you’ll go right to a weighted dynamic movement (like a weighted squat jump). Finally, finish with an accelerated dynamic movement, which is like a band assisted vertical jump.
All exercises are done with less than 20s rest between them. At the end of the giant set, take a 2-minute break.
Honestly, this variation of the contrast method was a little difficult to pull off in my gym with the space/ equipment limitations. If you can swing it, go for it. Either way, do incorporate some jumps.
Is That All?
HECK NO. The Triphasic Training manual is well over 300 pages. This is just a grab and go spinoff that should be immediately usable for anyone’s toolbox.
Cliffs?
Apply the following protocol to your primary lifts, spending 2 weeks in each phase:
WK 1+2: ECCENTRIC. 6-count negative.
WK 3+4: ISOMETRIC. 4-6-count hold.
WK 5+6: CONCENTRIC. FIRE IT UP!
Wrap Up
This condensed Triphasic method is an easy to use and flexible addition to anyone’s toolbox.
If you like what you see and want to have a beyond-meathead-level usage of Triphasic, check out the training manual right here: