Advanced Methods in Triphasic

Cal Dietz - Cal.dietz@gmail.com

 Everything I know Might Be Wrong
Core Training
Squat
Bench Press
Lat Pulldown
Bracing Your Core
Bicep Curl
Tricep Pushdown
 Glute Pattern Dysfunction -

I will Clarify the 1-2-3 Firing Pattern for Hip

Extension
What the discrepancy concern is

What is really going on - Testing Glute Pattern

Correct Hip Extension Firing Pattern
 Correct Hip Extension Firing Pattern

1) Glutes
2) Hamstring
3) Contralateral QL

● Most Functional
● High Performance
Wrong Hip Extension Firing Pattern
 Wrong Hip Extension Firing Pattern

1) Hamstring
2) Contralateral QL
3) Glute

● Pulled hamstring
● Hamstring issues
● Wide powerlifting
● Stretching???
Wrong Hip Extension Firing Pattern
Wrong Hip Extension Firing Pattern
1) Contralateral Ql
2) Hamstring
3) Glute

● Low back tight

● Tight back performance
● Future disc
● Too much core
● Bracing – Yoga/Pilates
● 4 fingers
 Correct Hip Extension Firing Pattern

1) Glutes
2) Hamstring
3) Contralateral QL

● Squeeze Toes
● Eyes up
 What’s the discrepancy

Research Shows that other muscles such as the

Hamstring is on when hip extension is Starting ,
Even before the Glute.

My Clarification is as follows

The glute need to start hip extension and the drive

need to Come from The Glutes even if the hamstring
is Already on.
 Example Movements

Why would the Hamstring Be on Already???

There are various phases in movement

Non Support phase

Absorption phase
Stabilization phase
Loading phase
Propulsion phase
 Video Example
Why would the Hamstring Be on Already???
 Example Movements

For the Scientist and internet police.

Test what I’m Saying - Tendo, force plates

Maybe workout someone

Advice -
Don’t have a device or method, two weeks and write
article about it as if your the world expert.
 Safety Bar Split Squat
https://www.youtube.com/watch?v=lhXg9Xg
HTvU
The Lift - Safety Bar Single Leg Squat
The Lift - Supramaximal
Overview

Results we have seen

Why Safety Bar Split Squat?

Why Supramaximal?

Eccentric and Isometric Implementation

Eccentric and Isometric Specific Adaptations

What We Have Seen SBSS

Nervous System Muscular System

Throwers didn’t back squat… Female Athlete
600 pound to 660 132 body weight
Gained AVERAGE 57lbs on 355 Safety Bar Squat
squat in 8 weeks

Single leg - 800 Pounds

Cardiovascular System
Week 0: 65-70 resting heart
rate (RHR)
Weeks 1-3: 55-60 RHR *GPP*
Weeks 4-5: 48-52 RHR *ECC*
Weeks 6-7: 32-38 RHR *ISO*
The Formula For finding max

•Back Squat Max multiple by 82.5 Percent to get

SBSQ

•Example 300 pound Back Squat is Single leg

Safety Bar Squat Max 245
Why Safety Bar?

Lower body → Unilateral, total body

Global stressor
Less Loading on the Spine

Sport-Specific
Increased stress on individual leg muscles
No hands placed on Safety Bar
Removes balance from equation
Allows for heavier loads used
↑ Core Stabilization?
Why Supramaximal?

STRESS

SUBmaximal ECC and ISO is not enough

Various mechanisms allow body to lower more weight than lift
E.g. 120% ECC = 100% CON
With this, 90% CON = 70% ECC!!!
Not enough!
Tissue Remodeling and Function
Greater hormone release - Bioenergetics Integration Dynamics Youtube
Must monitor cortisol - sets are under 10 seconds
Breaks down NEW tissue first
How to Implement - ECC

First training block

Tempos
Monday - :07
Wednesday – Any Implement @ 90-97%
Friday - :10
Pairings
French Contrast Exercises
Prehab Exercises
Equipment
Safety Bar
Weight Releasers
Fixed Barbell for hands-on assistance
Hex Bar
Coaching Cues - ECC

Adjust height of bar, crash bars, weight releasers

accordingly Example:
Spine neutral with chest up
Front and Back Leg at 90° at Knee and Hip
Don’t let back leg get too extended
Belly Breathe in, hold breath in when doing lift
Slow, smooth and controlled descent
Make sure descent is even throughout specified tempo
Big toes and Glutes!
Explode up!
2 spotters on either side of bar assist for fast CON
How to Implement - ISO

First training block

Tempos
Monday - :07
Wednesday – Any implement @ 90-97%
Friday - :10
Pairings
French Contrast Exercises
Prehab Exercises
Equipment
Safety Bar
Weight Releasers
Fixed Barbell for hands-on assistance
Hex Bar
Coaching Cues - ISO

Adjust height of bar, crash bars, weight releasers

accordingly Example:
Spine neutral with chest up
Front and Back Leg at 90° at Knee and Hip
Don’t let back leg get too extended
Belly Breathe in, hold breath in to stabilize core
Controlled descent into position with hard stop
Hold position for specified tempo
Drop to engage weight releasers
Big toes and Glutes!
Explode up!
2 spotters on either side of bar assist for fast CON
Where does this go in my cycle? - The Hack video

Full Video:
Very useful in all training cycles
Go From 800 pounds Supramaximal - to Band Speed Safety Bar Single
Leg Squats
Band Resisted Hex Bar Drop Jump - Many time more
Effective than Olympic Lifts
Ankle Rocker Video
Ankle Rocker Video
OUNCYAnkle Rocker Video
Ankle Rocker Video
Ankle Rocker Video SUE
Ankle Rocker: Wipers
Coaching Cues:

● Pull toes “up” towards body

● Work on lateral and medial rotation
range of motion

Important other video

Ankle Rocker: Toes Up
Coaching Cues:

● Stand and elevate toes off the floor to

greatest height possible
● Improves dorsiflexion ability
Ankle Rocker: Single Leg Squat
Coaching Cues:

● Keep entire foot flat on the ground

● Drive knee as far forward as possible
● Maintain contact between the heel and
the floor
Ankle Rocker: Shuffle Walks
Coaching Cues:

● Begin in an ankle squat position

● Push shins as far forward as possible
while maintaining whole foot pressure
● One forefoot raised as high as possible
while maintaining heel contact with
ground and then sliding it forward 6
inches
● Drop forefoot back to ground
● Without shifting weight, raise rear forefoot
and try to slide it 6 inches in front of the
other foot
● Key → Not to shift weight between the feet
(Make ankle complete the work)
Ankle Rocker: Stair Walks
Coaching Cues:

● Place forefoot on a stair

● Push shin as far forward as possible
without letting the heel raise
● Push through the foot to go up the stairs
● Extend all the way through the big toe
before the next foot is placed on the
stair in front of them
● Repeat with the other foot
Ankle Rocker: One Speed Development
(BW)
Coaching Cues::

● Jump #1 (Body Weight Only)

● Begin with hands on hips
● Bend ankle so shins move forward
● Try to eliminate any movement in their
hips
● At bottom → pause for a count
● Jump as high as possible
Ankle Rocker: Two Speed Development
(BW)
Coaching Cues:

● Jump #2 (Body Weight Only)

● Start the same way as Ankle Rocker:
One Speed Development Jump #1
● When ankles don’t bend anymore →
have them push their hips back until
spine and shins are in parallel position
● Hold for a count and jumps as high as
possible
Ankle Rocker: Three Speed Development
(BW)
Coaching Cues:

● Jump #3 (Body Weight Only)

● Similar to Ankle Rocker: Two Speed
Development Jump #2
● Athlete will now go down as quickly as
possible and immediately into jump
● Athlete should be able to immediately
transfer from downward motion →
explosive jump
Ankle Rocker: One Speed Development
(Trap Bar)
Coaching Cues:

● Jump #1 (Trap Bar)

● Add a Trap Bar for increased difficulty
● Bend ankle so shins move forward
● Try to eliminate any movement in their
hips
● At bottom → pause for a count
● Jump as high as possible
Ankle Rocker: Two Speed Development
(Trap Bar)
Coaching Cues:

● Jump #2 (Trap Bar)

● Add Trap Bar for increased difficulty
● Start the same way as Ankle Rocker:
One Speed Development Jump #1
● When ankles don’t bend anymore →
have them push their hips back until
spine and shins are in a parallel position
● Hold for a count at the bottom
● Jump as high as possible
Ankle Rocker: Three Speed Development
(Trap Bar)
Coaching Cues:

● Jump #3 (Trap Bar)

● More of a range of motion movement
● Athlete will turn foot our and push the
shin forward
● Turn foot in and push the shin forward
● Improves the range of motion in multiple
planes
Ankle Rocker: Drop Jumps
Coaching Cues:

● From a 6 inch short box → drop off

● Allow the ankles, knees, and hips to
absorb the force of the drop
● Explode!
● Can be done on to box or without
 Triphasic Super Method
Lactate Retention
Method
Hyperlinks are accessible
https://www.youtube.com/watch?v=usS-ccbMd64&featur
e=youtu.be
-
What is Lactate Retention Method

It's the Utilization of Lactate for Adaptation

purposes prior to optimal Training Preparation
Yin/Yang
-When using Lactate Retention Training you're
doing the opposite of the normal to Get adaption
Results at the Cellular level.
What is Lactate Retention Method

What is the Normal - After completing a 20 to 120

Set - you flush out the Lactate that has formed.
-Walking or light movement

The Lactate Retention method - you don’t move

to Keep the Lactate (the Burn) in the muscle. You
remain Still.
Lactate Retention Methods
30 -40 Seconds
of Squatting
after Lactate
Set
Deep Relaxed - Rpr
Breathing
What is Lactate Retention Method

What method?
Running - Biking - Stadium Stairs , Squat jumps in
place - Leg Press - 300’s - Suicides -

Bulgarian Lactate Jumping 3 Sets x 33 Sets - Rest

in between is - 110 Heart Rate
What is Lactate Retention Method

What Workout - any

1) Set 1 -Running a 300 shuttle - then Squatting
for 30 second
2) Set 1 -Running a 300 shuttle - then Squatting
for 30 second
3) Set 1 -Running a 300 shuttle - then Squatting
for 30 second
Lactate Retention Methods
 Lactate Retention Methods
• Henk Kraaijenhof
• Adaptation over Performance
• What Phase/Block Two GPP – Triphasic Model
• Base Training last 2 to 3 weeks for Adaptation
• 4 to 6 weeks for Performance
 Adaption Over Performance
Yin/Yang Performance
Adaptation Sequencing
Adaptation Phase 2 - 4 Weeks
Performance Phase - 3 to 8 Weeks
 French Contrast Method
Back Squat - 2 -4 Reps

Hurdle Hops – 4 Reps

Load Squat Jump – 4 Reps

Hurdle Hops - 4 Reps

2 to 3 minutes Rest
 Potentiation Cluster
Back Squat - 1 Rep , 1 Rep , 1 Rep , 1 Rep

Hurdle Hops – 1 Rep , 1 Rep , 1 Rep , 1 Rep

SQ Jump Load– 1 Rep , 1 Rep , 1 Rep , 1 Rep

Hurdle Hops - 1 Rep , 1 Rep , 1 Rep , 1 Rep

Potentiation Cluster
 Potentiation Clusters
• Simple Contrast Model for high school - Acceleration
• Sport Back Squat - 1 rep 65-80% + Box Jump / 1 rep…15-20 seconds Rest
• Sport Back Squat - 1 rep 65-80% + Box Jump / 1 rep…15-20 seconds Rest
• Sport Back Squat - 1 rep 65-80% + Box Jump / 1 rep…15-20 seconds Rest
• Sport Back Squat - 1 rep 65-80% +Box Jump / 1 rep
•
• Rest 2-3 minutes, then repeat for a total of 2 to 4 sets
 Potentiation Clusters
• Top end Speed Running
• Hex Dead lift - 1 rep 65-80% + Hurdle Hop / 1 rep…15-20 seconds Rest
• Hex Dead lift - 1 rep 65-80% + Hurdle Hop / 1 rep…15-20 seconds Rest
• Hex Dead lift - 1 rep 65-80% + Hurdle Hop / 1 rep…15-20 seconds Rest
• Hex Dead lift - 1 rep 65-80% + Hurdle Hop / 1 rep
• Rest 2-3 minutes, then repeat for a total of 2 to 4 sets
 Potentiation Clusters
• Peaking Focus for Team Sports, Basic Approach
• 25-30% Load Squat jump 1 rep + Drop box Jump / 1 rep…15-20 seconds
Rest
• 25-30% Load Squat jump 1 rep + Drop box Jump /1 rep…15-20 seconds
Rest
• 25-30% Load Squat jump 1 rep + Drop box Jump / 1 rep…15-20 seconds
Rest
• 25-30% Load Squat jump 1 rep +Drop box Jump / 1 rep
• Rest 2-3 minutes, then repeat for a total of 1 to 3 sets
 Potentiation Clusters
• Peaking Focus for Team Sports, Advanced Athletes
• 25-30% Load Squat jump/1 rep +Drop box Jump/1 rep +Acc. Band Jump/1
rep…15-20 seconds Rest
• 25-30% Load Squat jump/1 rep + Drop box Jump/1 rep +Acc. Band Jump/1
rep…15-20 seconds Rest
• 25-30% Load Squat jump/1 rep + Drop box Jump/1 rep + Accelerated Band
Jump/1 rep
• Rest 2-3 minutes, then repeat for a total of 2 to 4 sets
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