Understanding Triphasic Training: A Comprehensive Guide to Enhanced Athletic Performance

Triphasic training has emerged as a powerful programming model in the world of strength and athletic development. While it may not be the go-to method for all strength sport athletes, it has gained significant traction in sport-specific training and athletic populations. Made popular by Cal Dietz through his comprehensive book, this training methodology offers a unique approach to developing strength and power through focused phase work.

If you’d like to see me discuss this programming approach from a more visual perspective, watch the video below.

What is Triphasic Training?

At its core, triphasic training is built around the three fundamental phases of muscle action: eccentric, isometric, and concentric. This approach falls under the block periodization model, with each phase receiving dedicated focus during specific training blocks. Understanding these three phases is crucial:

• Eccentric Phase: The lowering or lengthening phase of a movement
• Isometric Phase: The brief pause or yielding phase
• Concentric Phase: The lifting or shortening phase

The fundamental principle behind this methodology is that by specifically targeting each type of muscle contraction, we can enhance overall force production and athletic performance when these phases are eventually coupled together.

Breaking Down the Three Phases

The Eccentric Phase

The first block focuses on eccentric training, typically lasting about four weeks. During this phase, the emphasis is on the lowering portion of movements like squats, bench presses, and Romanian deadlifts (RDLs). While the theoretical approach suggests using spotters to assist with the concentric portion, practical implementation often requires some modification.

Key points for eccentric training:

• Load ranges typically between 65-80% of 1RM
• Six-second eccentric tempo (supported by research)
• Limited to 1-2 reps per set due to time under tension
• Start with lighter loads (60-65%) to manage recovery
• Significant correlation with delayed onset muscle soreness (DOMS)

The Isometric Phase

Following the eccentric block, training shifts to emphasize the isometric component. This phase targets the crucial transition point between eccentric and concentric contractions. The focus here is on developing strength in specific positions and eliminating the stretch-shortening cycle advantage.

Implementation strategies include:

• Six-second isometric holds in critical positions
• Pin press variations for yielding isometrics
• Focus on common sticking points
• Load ranges similar to eccentric phase but may need adjustment
• Particularly effective for breaking through plateaus in bench press and deadlift

The Concentric Phase

The final phase emphasizes explosive concentric movements. This phase typically produces minimal muscle soreness and focuses on maximizing bar speed and power output. Key aspects include:

• Focus on moving weights as explosively as possible
• Anderson squat variations and pin press movements
• Load ranges of 70-80% of 1RM
• Emphasis on compensatory acceleration training
• Option to incorporate bands or chains for accommodating resistance

Practical Implementation Strategies

While the theoretical framework of triphasic training is sound, practical implementation often requires some modification. Here are some key considerations for different populations:

For Powerlifters

• Reduce loads during eccentric phases (60-70% range)
• Utilize pin presses and block pulls strategically
• Focus on problem areas in the isometric phase
• Implement 2-3 weeks before peaking phases

For Athletes

• Use shorter training blocks (2-3 weeks per phase)
• Plan carefully around competition seasons
• Avoid heavy eccentric work during in-season periods
• Focus on maintenance during competitive phases

General Programming Tips

• Start with lighter loads and progress gradually
• Keep rep ranges low (1-3) during eccentric and isometric work
• Allow adequate recovery between sets
• Monitor fatigue and soreness levels closely

Recommendations for Success

To maximize the benefits of triphasic training:

1. Start with manageable loads, especially during eccentric phases
2. Ensure proper setup for isometric work, particularly with pin positions
3. Focus on quality over quantity in all phases
4. Allow adequate recovery between training sessions
5. Modify the approach based on individual response and equipment availability

Conclusion

Triphasic training offers a sophisticated approach to strength and power development. While the original methodology may require some modification for practical implementation, the principles remain sound and effective when properly applied. Whether you’re a powerlifter looking to break through plateaus or an athlete seeking performance enhancement, understanding and appropriately implementing these three phases can lead to significant improvements in strength and power output.

For those interested in diving deeper into this methodology, I recommend studying Cal Dietz’s original work and following Christian Thibaudeau’s adaptations for powerlifting applications. Remember that successful implementation often requires individualization and careful attention to recovery management.

Need help understanding how to use this in your own training or with you athletes? Book a FREE Discovery Call with us here!