What are the three phases of triphasic training by Cal Dietz?

What are the three phases of triphasic training by Cal Dietz?

Triphasic training is a lifting protocol broken up into three two-week long training blocks. Each block focuses on a particular portion of the main lifts—the eccentric (down) phase, the isometric (static) phase, and the concentric (up) phase.

How do I program triphasic training?

Combine the triphasic movements with an explosive ballistic power action and contrast between them e.g. Squat with Jump Squat, Bench Press with Plyometric Push Up, Trap Bar Deadlift with Trap Bar Jumps. Use around 30-40% of 1RM. I like to use the Squat for Lower body and Bench Press for upper body.

What is triphasic exercise?

Triphasic training employs the concept of loading each muscle action with the purpose of creating a specific training adaptation – power production. By doing this, we can program triphasic training into programs and lifts to enhance an athlete’s performances by teaching them to more efficiently produce power.

What is the French contrast method?

The French Contrast Method is an applied form of training derived from Post-activation potentiation (PAP) which is defined as an increase in muscle performance after a muscle contraction that could be a Maximum Voluntary Contraction (MVC), a tetanic contraction or a series of nerve impulses.

What is phasic training?

For those who may be unfamiliar with triphasic training, the method basically incorporates specified rep tempos, focusing on a certain phase of the movement or a certain type of muscle contraction: Eccentric (lowering the weight)

What is undulating periodization?

What Is An Undulating Periodization Strength Training Program? It is a program with a dynamic scheme that allows for weekly and daily fluctuations and changes while still having a base structure to build off of. No more of the strict old 4 and 8 week block programming.

What is biometric training?

Biometric exercise is often done with an instructor and a training partner. There are several exercises that fit into a biometric program and they are primarily strength building and fat burning exercises that involve weight lifting.

How do you program a French contrast training course?

Sample French Contrast Workouts

1. Heavy ¼ squat ISO hold, 5 seconds.
2. Speed box hop x 3-5 reps or depth jump x 2-4 reps.
3. Speed half squat or anchored deep squat x 3-4 reps.
4. Assisted vertical jumps x 4-5 reps.

How does French contrast training work?

Essentially, French Contrast is two “waves” of potentiation-based training, all rolled into one big complex set. Generally, you’ll take 20 seconds between exercises and 2-5 minutes between sets. By matching rhythms and optimizing potentiation from one exercise to another.