caldietz

Triphasic High School Football Training Manual

by Cal Dietz

Description

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.

Lessons

1 HYPER LINKS 2 Preface
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
WEEK 3 AND 4 WORKOUT AND COACHING POINTS
13 Triphasic High School Speed Manual Weeks 3 and 4 14 3 Day Block 2 ISO 2 HS Monday Weeks 3 and 4 15 3 Day Block 2 ISO 2 HS Wednesday Weeks 3 and 4 16 3 Day Block 2 ISO 2 HS Friday Weeks 3 and 4 17 4 Day Isometrics HS Monday Weeks 3 and 4 18 4 Day Isometrics HS Tuesday Weeks 3 and 4 19 4 Day Isometrics HS Thursday Weeks 3 and 4 20 4 Day Isometrics HS Friday Weeks 3 and 4
WEEK 5 AND 6 WORKOUT AND COACHING POINTS
21 Final Triphasic High School Speed Manual Weeks 5 and 6 22 3 Day Block 3 CON HS Monday 23 3 Day Block 3 CON HS Wednesday 24 3 Day Block 3 CON HS Friday 25 4 Day CON HS Monday Day 1 26 4 Day CON HS Tuesday Day 2 27 4 Day CON HS Thursday Day 3 28 4 Day CON HS Friday Day 4
WEEK 7 AND 8 WORKOUT AND COACHING POINTS
29 Triphasic High School Speed Manual final- Weeks 7 and 8 30 3 Day Below 80% HS Monday 31 3 Day Below 80% HS Wednesday 32 3 Day Below 80% HS Friday 33 4 Day Below 80% Monday HS 34 4 Day Below 80% Tuesday HS 35 4 Day Below 80% Thursday HS 36 4 Day Below 80% Friday HS
TESTING WEEK 9
37 Triphasic High School Speed Manual - Weeks 9
WEEK 10 AND 11 WORKOUT AND COACHING POINTS
38 Triphasic High School Speed Manual final- Week 10 39 Triphasic High School Speed Manual final- Week 11 40 3 Day Block 2 Ecc HS Monday Weeks 10 and 11 41 3 Day Block 2 Ecc HS Wednesday Weeks 10 and 11 42 3 Day Block 2 Ecc HS Friday Weeks 10 and 11 43 4 Day Ecc HS Monday Weeks 10 and 11 44 4 Day Ecc HS Tuesday Weeks 10 and 11 45 4 Day Ecc HS Thursday Weeks 10 and 11 46 4 Day Ecc HS Friday Weeks 10 and 11
WEEK 12 AND 13 WORKOUT AND COACHING POINTS
47 Triphasic High School Speed Manual final- Weeks 12 48 Triphasic High School Speed Manual final- Week 13 49 3 Day Block 2 ISO 2 HS Monday Weeks 12 and 13 50 3 Day Block 2 ISO 2 HS Wednesday Weeks 12 and 13 51 3 Day Block 2 ISO 2 HS Friday Weeks 12 and 13
WEEK 14 AND 15 WORKOUT AND COACHING POINTS
52 Triphasic High School Speed Manual final- Week 14 53 Triphasic High School Speed Manual final- Weeks 15 54 3 Day Block 3 CON HS Monday 55 3 Day Block 3 CON HS Wednesday 56 3 Day Block 3 CON HS Friday 57 4 Day CON HS Monday Day 1 58 4 Day CON HS Tuesday Day 2 59 4 Day CON HS Thursday Day 3 60 4 Day CON HS Friday Day 4
WEEK 16 AND 17 WORKOUT AND COACHING POINTS
61 Triphasic High School Speed Manual final- Weeks 16 62 Triphasic High School Speed Manual final- Weeks 17 and 18 63 3 Day Below 80% HS Monday 64 3 Day Below 80% HS Wednesday 65 3 Day Below 80% HS Friday 66 4 Day Below 80% Monday HS 67 4 Day Below 80% Tuesday HS 68 4 Day Below 80% Thursday HS 69 4 Day Below 80% Friday HS
Bonus Materials
70 The Active Warmup 71 Triphasic Aerobic Base Injury Prevention Runs 72 Alactic-Anaerobic Speed Workout For Football 73 4 Day Lifting 74 Triphasic High School Strength Training eBook 75 Cal Dietz: Author of Triphasic Training Talks Speed Development 76 Triphasic Training for High School Athletes 3 Day 77 Triphasic Training for High School Athletes 78 Triphasic Training Exercise Manual Hip Extension - Glute Pattern Dysfunction - RPR 79 Triphasic Training Spring Model Tissue Concepts 80 Transfer of Speed Performance Presentation cal dietz Video Part 1 81 Block Method Progression in the Transfer of Speed Performance Part 2 82 The Hyperlinked aerobic Training power point 83 Triphasic Training System Aerobic Training Concepts Part 1 84 Triphasic Training System Aerobic Training Concepts Part 2 85 Triphasic Training System Aerobic Training Concepts Part 3 86 Triphasic Training - Glute Pattern Dysfunction 87 Optimal Off Season Speed and Conditioning Guidelines for Lifting and Running for Sprinting Sports 88 Triphasic Training Coaching Points Bench Abduction Concentric 89 Triphasic Training Coaching Points Bench Abduction Reactive OC D 90 Triphasic Training Coaching Points Bench Adduction Reactive OC D 91 Triphasic Training Coaching Points Bench Press Below 80 92 Triphasic Training Coaching Points Bench Press Concentric 93 Triphasic Training Coaching Points Bench Press Eccentric 94 Triphasic Training Coaching Points Bench Press Isometric 95 Triphasic Training Coaching Points Board Bench Press 96 Triphasic Training Coaching Points Chin Up Bottom Half 97 Triphasic Training Coaching Points DB Bent Over Row Below 80 OC D + 1 98 Triphasic Training Coaching Points DB Bent Over Row Concentric 99 Triphasic Training Coaching Points DB Bent Over Row Eccentric 100 Triphasic Training Coaching Points DB Bent Over Row Isometric 101 Triphasic Training Coaching Points DB Incline Press Below 80 OC D + 1 102 Triphasic Training Coaching Points DB Incline Press Below 80 Reps Speed 103 Triphasic Training Coaching Points DB Incline Press Concentric 104 Triphasic Training Coaching Points DB Incline Press Eccentric 105 Triphasic Training Coaching Points DB Incline Press Isometric 106 Triphasic Training Coaching Points DB Psoas Single Leg Squat Below 80 OC D + 1 107 Triphasic Training Coaching Points DB Psoas Single Leg Squat Concentric 108 Triphasic Training Coaching Points DB Psoas Single Leg Squat Eccentric 109 Triphasic Training Coaching Points DB Psoas Single Leg Squat Isometric 110 Triphasic Training Coaching Points DB Shoulder Press Below 80 OC D + 1 111 Triphasic Training Coaching Points DB Shoulder Press Concentric 112 Triphasic Training Coaching Points DB Shoulder Press Eccentric 113 Triphasic Training Coaching Points DB Shoulder Press Isometric 114 Triphasic Training Coaching Points DB Split Squat Below 80 OC D +1 115 Triphasic Training Coaching Points DB Split Squat Below 80 Reps 116 Triphasic Training Coaching Points DB Split Squat Concentric 117 Triphasic Training Coaching Points DB Split Squat Isometric 118 Triphasic Training Coaching Points DB Step Up Bottom Half 119 Triphasic Training Coaching Points DB Step Up 120 Triphasic Training Coaching Points DB Walking Lunge 121 Triphasic Training Coaching Points Delt Bent Over Lateral Reactive Drop 1 122 Triphasic Training Coaching Points Delt OH Bent Over Reactive Drops 123 Triphasic Training Coaching Points Dips Below 80 OC D + 1 124 Triphasic Training Coaching Points Dips Concentric 125 Triphasic Training Coaching Points Drop Jumps 126 Triphasic Training Coaching Points Glute Ham Bar Lift Below 80 127 Triphasic Training Coaching Points Glute Ham Bar Lift Concentric 128 Triphasic Training Coaching Points Glute Ham Bar Lift Eccentric 129 Triphasic Training Coaching Points Glute Ham Bar Lift Isometric 130 Triphasic Training Coaching Points Glute Ham Bar Lift Isometric 131 Triphasic Training Coaching Points Glute Ham Hyper Incline 132 Triphasic Training Coaching Points Glute Ham Hyper 133 Triphasic Training Coaching Points Hex Deadlift Reactive 134 Triphasic Ranged Plyometric Method Part 1 Intro 135 Triphasic Ranged Plyometric Method Part 2 Intro 136 Triphasic Ranged Plyometric Method Part 10 French Contrast and potentiation Cluster 137 Replacing Olympic Lifts A More Sport Specific lift for Sport 138 Triphasic Training System Aerobic Training Concepts Part 3.5 - Elite Coaches forum intro 139 Triphasic Training Coaching Points Hip Flexor Prone Eccentric 140 Triphasic Training Coaching Points Hip Flexor Prone Isometric 141 Triphasic Training Coaching Points Hip Flexor Prone Reactice OC D 142 Triphasic Training Coaching Points Med Ball Chest Pass 143 Triphasic Training Coaching Points One Speed Development BW 144 Triphasic Training Coaching Points One Speed Development Trap Bar 145 Triphasic Training Coaching Points Partner Bench Abduction Eccentric 146 Triphasic Training Coaching Points Partner Bench Abduction Isometric 147 Triphasic Training Coaching Points Partner Bench Abduction Isometric 148 Triphasic Training Coaching Points Pull Up Bottom Half 149 Triphasic Training Coaching Points RDL 150 Triphasic Training Coaching Points Shuffle Walks 151 Triphasic Training Coaching Points Single Leg Squat 152 Triphasic Training Coaching Points Speed Band Bench Press Concentric Below 80 Phases 153 Triphasic Training Coaching Points Speed Band Bench Press Eccentric Isometric Phases 154 Triphasic Training Coaching Points Sport Back Squat Below 80 155 Triphasic Training Coaching Points Stair Walks 156 Triphasic Training Coaching Points Three Speed Development BW 157 Triphasic Training Coaching Points Three Speed Development Trap Bar 158 Triphasic Training Coaching Points Toes Up 159 Triphasic Training Coaching Points Two Speed Development BW 160 Triphasic Training Coaching Points Two Speed Development Trap Bar 161 Triphasic Training Coaching Points Wipers 162 Triphasic Training 13 training Zones Loading Parameters and Guidelines 163 4 Day Ankle Rocker Workout

The Coach

caldietz

Cal Dietz

Strength and Human Performance Coach, Sport Science Consultant

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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.

Ratings and Reviews (1)

Jarlem Nascimento Junior

After studying all the books, you see the ''MATRIX''. Great book! Jarlem Personal trainer from Brazil

Jan 8, 18 07:38 AM

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