caldietz

Triphasic High School Football Training Manual
by Cal Dietz

This High School Training Manual has been expanded to include training methods specifically designed to enhance the development of speed capabilities in the maturing athlete to the highest extent. This does not mean elite level runners will not benefit from the program, exercises, and/or progressions laid out in this manual as the methods implemented throughout it are extremely advanced. This speed manual has been created to take every coach step-by-step through an 18 week progressive program, from warm-up to ankle rocker drills, to specific speed training and agility, and finally a lifting progression, which will all be covered in great detail and must occur in order for maximal performance to be achieved. This manual ultimately leads to dramatic increases in speed for any athlete truly implementing the progressions laid out in the pages to follow.

1 Preface
Chapter 1: 16-Week Training Program with 2 testing weeks 18 total
2 WEEK 1 AND 2 WORKOUT AND COACHING POINTS
3 Week One and Two Triphasic High School Speed Manual
4 Monday Workout Triphasic Week one 3 day example
5 Wednesday Week one Workout 3 day example
6 Friday Week one Workout 3 day example
7 Week one and two Monday Workout 4 day example
8 Week one and two Tuesday Workout 4 day example
9 Week one and two Thursday Workout 4 day example
10 Week one and two Friday Workout 4 day example
11 Ankle Rocker lecture in Sport Part 1
12 Ankle Rocker lecture in Sport Part 2
13 WEEK 3 AND 4 WORKOUT AND COACHING POINTS
14 Triphasic High School Speed Manual Weeks 3 and 4
15 3 Day Block 2 ISO 2 HS Monday Weeks 3 and 4
16 3 Day Block 2 ISO 2 HS Wednesday Weeks 3 and 4
17 3 Day Block 2 ISO 2 HS Friday Weeks 3 and 4
18 4 Day Isometrics HS Monday Weeks 3 and 4
19 4 Day Isometrics HS Tuesday Weeks 3 and 4
20 4 Day Isometrics HS Thursday Weeks 3 and 4
21 4 Day Isometrics HS Friday Weeks 3 and 4
22 WEEK 5 AND 6 WORKOUT AND COACHING POINTS
23 Final Triphasic High School Speed Manual Weeks 5 and 6
24 3 Day Block 3 CON HS Monday
25 3 Day Block 3 CON HS Wednesday
26 3 Day Block 3 CON HS Friday
27 4 Day CON HS Monday Day 1
28 4 Day CON HS Tuesday Day 2
29 4 Day CON HS Thursday Day 3
30 4 Day CON HS Friday Day 4
31 WEEK 7 AND 8 WORKOUT AND COACHING POINTS
32 Triphasic High School Speed Manual final- Weeks 7 and 8
33 3 Day Below 80% HS Monday
34 3 Day Below 80% HS Wednesday
35 3 Day Block 3 CON HS Friday
36 4 Day Below 80% Monday HS
37 4 Day Below 80% Tuesday HS
38 4 Day Below 80% Thursday HS
39 4 Day Below 80% Friday HS
40 TESTING WEEK 9
41 Triphasic High School Speed Manual - Weeks 9
42 WEEK 10 AND 11 WORKOUT AND COACHING POINTS
43 Triphasic High School Speed Manual final- Week 10
44 Triphasic High School Speed Manual final- Week 11
45 3 Day Block 2 Ecc HS Monday Weeks 10 and 11
46 3 Day Block 2 Ecc HS Wednesday Weeks 10 and 11
47 3 Day Block 2 Ecc HS Friday Weeks 10 and 11
48 4 Day Ecc HS Monday Weeks 10 and 11
49 4 Day Ecc HS Tuesday Weeks 10 and 11
50 4 Day Ecc HS Thursday Weeks 10 and 11
51 4 Day Ecc HS Friday Weeks 10 and 11
52 WEEK 12 AND 13 WORKOUT AND COACHING POINTS
53 Triphasic High School Speed Manual final- Weeks 12
54 Triphasic High School Speed Manual final- Week 13
55 3 Day Block 2 ISO 2 HS Monday Weeks 12 and 13
56 3 Day Block 2 ISO 2 HS Wednesday Weeks 12 and 13
57 3 Day Block 2 ISO 2 HS Friday Weeks 12 and 13
58 WEEK 14 AND 15 WORKOUT AND COACHING POINTS
59 Triphasic High School Speed Manual final- Week 14
60 Triphasic High School Speed Manual final- Weeks 15
61 3 Day Block 3 CON HS Monday
62 3 Day Block 3 CON HS Wednesday
63 3 Day Block 3 CON HS Friday
64 4 Day CON HS Monday Day 1
65 4 Day CON HS Tuesday Day 2
66 4 Day CON HS Thursday Day 3
67 4 Day CON HS Friday Day 4
68 WEEK 16 AND 17 WORKOUT AND COACHING POINTS
69 Triphasic High School Speed Manual final- Weeks 16
70 Triphasic High School Speed Manual final- Weeks 17 and 18
71 3 Day Below 80% HS Monday
72 3 Day Below 80% HS Wednesday
73 3 Day Below 80% HS Friday
74 4 Day Below 80% Monday HS
75 4 Day Below 80% Tuesday HS
76 4 Day Below 80% Thursday HS
77 4 Day Below 80% Friday HS
Chapter 2: Bonus Materials
78 The Active Warmup
79 Triphasic Aerobic Base Injury Prevention Runs
80 4 Day Lifting
81 Triphasic Training Ebook
82 Cal Dietz: Author of Triphasic Training Talks Speed Development
83 Triphasic Training for High School Athletes 3 Day
84 Triphasic Training for High School Athletes
85 Triphasic Training Exercise Manual Hip Extension - Glute Pattern Dysfunction - RPR

caldietz Cal Dietz Strength and Human Performance Coach, Sport Science Consultant

Cal Dietz has been an Olympic Sports Strength and Conditioning coach for numerous sports at the University of Minnesota since 2000. During his tenure, Dietz has trained athletes that have achieved 540+ All-American honors, 10 NCAA Team National Champions, Teams that have won 34 Big Ten/WCHA championships teams, 29 Big Ten/WCHA Conference tournaments, 22 NCAA Final Four appearances, He has consulted with Olympic and World Champions in various sports and professional athletes in the NHL, NFL, NBA, MLB, MMA and Professional Boxing.

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