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

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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