TriPhasic Training’s Blog
The Fast Twitch Repeated Sprint Ability Sequencing Method, or RSA, introduces a novel approach to athletic training that focuses on improving fast-twitch muscle fibers’ capacity and repeatability. Unlike traditional training methods, RSA doesn’t discriminate between sprinting or strength training; it applies to any explosive and powerful movements. The results have been particularly promising for school-aged and high school athletes. Initially, these athletes could perform only 6 to 8 reps with a 2.5-minute rest interval before experiencing a drop-off in performance. However, with the RSA sequencing model, athletes have not only increased their sprint repetitions to 12 to 16 but have done so with each sprint being faster than the previous one. This model, while not suitable as the sole foundation of an elite athlete’s training program, offers a valuable addition that can unlock untapped potential when used strategically.
The triphasic training method, is a comprehensive approach to strength and power development in athletes. By breaking down the training process into distinct phases—eccentric, isometric, and concentric—this method allows athletes to systematically build strength, control, and explosiveness. Weeks 1 and 2 focus on eccentric strength, weeks 3 and 4 on isometric strength, and weeks 5 and 6 on concentric power. The value of eccentric training lies in controlled descents that provide both strength gains and neural feedback, while isometric training emphasizes static holds to eliminate the stretch reflex. This structured approach, combined with an understanding of individual recovery needs, makes triphasic training a valuable tool for optimizing athletic performance.
The Triphasic Hack, a revolutionary approach to athletic training, condenses a traditionally year-long Triphasic training cycle into just ten weeks. This innovative method not only caters to athletes with time constraints but also addresses the specific needs of those seeking rapid skill development. By seamlessly merging components like aerobic conditioning, lactate training, eccentric exercises, and power and speed phases, this Hack streamlines the training process without sacrificing effectiveness. While it may not replicate the full spectrum of results achieved in a 20-week cycle, the Triphasic Hack offers a potent solution for athletes looking to achieve their goals efficiently within a shorter time frame.
Athletes are continually on the lookout for innovative ways to boost performance and expedite recovery, and one method gaining increasing recognition is the Mammalian Dive Response. This technique emulates the body’s reactions when submerged in water and offers remarkable benefits for post-game workout recovery, ideally practiced up to twice a month. The Mammalian Dive Response involves a series of steps that include taking a mouthful of warm water, placing the legs against a wall, applying cold water to the face, holding one’s breath, and then exhaling the water. This process activates a deep relaxation and recovery state by triggering changes in heart rate, blood flow, and pressure. Athletes stand to gain significantly from this method, experiencing parasympathetic activation, improved heart rate variability, the release of oxygenated blood from the spleen, and enhanced mental focus. However, it should be used strategically, with recommended frequencies and timing, primarily focusing on post-game recovery during intensive sports events. In conclusion, the Mammalian Dive Response method is a game-changing tool for athletes, harnessing the body’s natural abilities to optimize recovery and performance.
Muscle Tonus Escalation (MTE)/Tonus creep refers to the gradual increase in muscle tonus, or the consistent, low-level contraction inherent in muscles. Elevated muscle tonus can disrupt the natural thermal dynamics within muscle cells, leading to increased internal temperatures. This thermal disturbance can compromise the efficiency of vital enzymatic reactions, alter protein interactions essential for muscle contraction, and even impair the function of the sarcoplasmic reticulum, responsible for calcium regulation during muscle contraction and relaxation. Such disruptions, stemming from tonus creep, can result in a notable decline in overall muscle performance and function.
Prime times are foundational drills in athletic training, focusing on the efficient movement of the hips through a 60-degree arc during running. The goal is to navigate this arc swiftly, ensuring maximum power and speed. However, traditional techniques often fall short, with many athletes halting their range of motion prematurely around 30 to 35 degrees. To elevate the effectiveness of prime times, it’s essential to harness both the initial thrust, known as the ‘slice,’ and ensure continued hip movement throughout the range. By refining these techniques and incorporating advanced tools and exercises, athletes can optimize their performance on the track.
In the realm of elite sports performance, two biomechanical marvels stand out as game-changers: the two-spring model system and the “spring action.” Dive deep with us as we explore how these systems, rooted in our muscles, tendons, and innate human biomechanics, shape the making of champions. From the iconic strides of Usain Bolt to innovative training tools, discover the secrets behind optimal athletic performance and the synergy of muscles and tendons. Whether you’re an athlete, coach, or sports enthusiast, this exploration offers a fresh perspective on the mechanics of human excellence.
Unlocking the Power of the Psoas Muscle: Its Role in Elite Athletic Performance and Speed Enhancement
The psoas muscle, a deep-seated connector between our spine and hips, holds untapped potential in enhancing athletic performance, particularly in sprinters. Recent studies underscore its unique size and power in elite athletes, emphasizing its role in speed, body alignment, and even breathing. However, despite its significance, targeted training for the psoas is often overlooked, prompting a need to re-evaluate athletic training regimens.
Testimonial - From High School Coach High school athlete Squat went up from 415 to 545 - Bench 355 to 415; Shot put Results 61 ft shot putter to a 68 ft shot putter. State Champion Shot putter! My name is Coach %$#@ and I am the throw coach at @#$#$%%$##@ High School...
The Dynamic Power Potentiation Cycling Methods (DPPC) introduces a novel training approach focused on amplifying muscular power through a precise sequence of Potentiation exercises. By integrating dynamic movements and potentiation techniques, this method optimizes the engagement of muscle fibers, resulting in heightened power output. During DPPC training, individuals execute a meticulously ordered series of exercises to induce a potentiation effect. This sequence entails alternating between overcoming isometrics, effectively engaging agonist-antagonist muscle pairs. This unique combination primes muscles for heightened performance in subsequent muscle groups. Incorporating exercises like the Bench & Chest Supported Row and Squat & RDL, the method targets power-generating muscle clusters and recruits a significant number of fast-twitch muscle fibers, prompting relaxation in the corresponding antagonist muscles—an important aspect for training elite athletes known for swift muscle relaxation. Strategically positioned isometric holds, involving static muscle contractions, strategically leverage increased neural drive and muscle activation to create a potentiation effect. By incorporating overcoming isometrics in a cyclic pattern, DPPC strives to enhance power generation by exploiting post-activation potentiation—a transient surge in muscle force production and neural activation following maximal or near-maximal muscle contractions.