The Triphasic Training Two-Spring Model System: Enhancing Performance and Preventing Injuries


This article will delve into the concept of the two-spring model system and the significance of training muscles and tendons to prevent injuries and improve athletic performance. One of the key factors influencing performance is the rate of force development, a crucial predictor of athletic abilities and physical qualities. The two interconnected systems we will discuss are muscle training and tendon training, which, when working together efficiently, lead to an impressive free energy return and enhanced overall performance. This article explores the benefits of the triphasic training system and the process of training muscles and tendons, highlighting its importance in injury prevention and optimizing athletic capabilities.

The Importance of the Two-Spring Model System The two-spring model system consists of two vital components: muscles and tendons.

The relationship between these two systems plays a significant role in athletic performance. When both muscle and tendon systems work synergistically, athletes can efficiently utilize and recover energy, resulting in improved performance and reduced fatigue. The triphasic model, in particular, has been observed to enhance conditioning and overall athletic capabilities due to the efficient functioning of these two springs.

When synergy between muscles and tendons is optimized, athletes can effortlessly execute powerful movements that cover vast distances with each rep. Just like in this video featuring an extraordinary 3-time female Olympian, standing at an impressive height of 6 feet and weighing 180 pounds, as she gracefully snaps everything into a tissue-optimized stride.

The Training Process: Muscles and Tendons

The training process of muscles and tendons involves optimizing their stiffness to prevent injuries and maximize performance. At the start of the training process, the optimal range of stiffness should be achieved for both muscles and tendons. However, this doesn’t happen overnight and requires a well-designed training program.

The Natural Optimizing Process of Triphasic Training

Optimizing the right muscle and tendon stiffness is paramount for achieving enhanced efficiency and mechanical energy return in any athletic type performance. When both muscles and tendons are appropriately trained and their stiffness is well-balanced, athletes can effectively harness and transfer energy throughout their movements. The proper stiffness allows the muscles to act as powerful engines, while the tendons act as resilient springs, efficiently storing and releasing energy. This synchronized interplay results in a significant increase in mechanical energy return, enabling athletes to cover more ground with less energy expenditure. As a result, they not only enhance their overall performance but also have a surplus of energy to excel in their respective sports. The triphasic training model excels in optimizing muscle and tendon stiffness, creating a harmonious and efficient two-spring system, leading to exceptional athletic achievements and reduced risk of injuries.

What works and the order

Before starting this paragraph, I was to make a statement that most training methods work with most people but a high performer must do everything possible to stack The order of Triphasic Training in regards to eccentrics first for a block of training of 2 to 3 weeks is important to lay the groundwork for the stiffness to be optimized later in the training process.

Flaws in the Process

One common flaw in the training process is when athletes focus solely on speed training and plyometrics, neglecting muscle training. In this case, the tendon becomes stiff and strong, while the muscle remains underdeveloped, leading to an increased risk of muscle injuries. On the other hand, athletes who solely focus on heavy strength training may overpower the tendon, leading to tendon issues and possible injuries.

Benefits of Triphasic Training

Triphasic training provides a comprehensive approach to optimizing the two-spring model system. It involves training muscles during eccentric and isometric phases, followed by tendon training during the power and peaking phases. By following this approach, athletes achieve optimal efficiency within both the muscle and tendon systems, leading to improved speed and performance.

The order of Training for the aforementioned qualities is important for many specific reasons. Please look at the article Two Spring System to get at least a glimpse into why. Trust me this is a whole book by itself. More will be written about in Triphasic Training 2 –


Understanding the two-spring model system and its training process is crucial for athletes and coaches seeking to optimize performance and prevent injuries. The triphasic training model has proven to be highly effective, with reported injury reductions of up to 300 percent. By training both muscles and tendons in a systematic and balanced manner, athletes can enhance their athletic capabilities and achieve peak performance levels. As this approach continues to yield positive results for numerous athletes, its value in the world of sports conditioning and injury prevention remains undeniable.

Elite Coach Chris Korfist Lecturing about the The Spring System in Sport and Sprinting

Cal Dietz Lecturing below on the Two Spring System and training it.

Explained in this article