caldietz

Triphasic Training Football Lineman Manual

by Cal Dietz

Description

The Triphasic Training Football Lineman Manual is meant to include training methods specifically designed to enhance the development of the physical qualities of the football lineman athlete to the highest extent. This manual has been created to take every coach step-by-step through a yearly macrocycle of training with the intent to improve strength, power, and speed, as well the body’s energy systems, in order to take performance to the highest possible level. The goal of this manual is to present the Triphasic Training concepts in a manner so that the high school football coach, one that has little understanding of human physiology or strength-and-conditioning, can successfully employ these training principles to the highest degree. The concepts utilized in the Triphasic Training Football Lineman Manual will be thoroughly explained, and all aspects of performance will be covered in great detail. The utilization of the concepts explained in this manual will lead to dramatic increases in strength, power, and speed that will transfer to massive improvements in sporting results.

The program provided in this manual represents one to be completed by an elite level lineman athlete. However, the training methods explained in this manual may look advanced, they can be easily adapted to fit the needs of any level of lineman. Beginner, to intermediate, and elite. The training system demonstrated in this manual is the product of years attempted to create an all-encompassing, methodical approach to physical training for the sport of football lineman.

Lessons

Preface
1 Preface
Foundational Concepts
2 Optimal Application of Stress 3 Injury Prevention and Reduction 4 High Quality vs. Work Capacity 5 Block Periodization 6 Weekly Undulated Periodization
Triphasic Methodology
7 Triphasic Training Methodology 8 Eccentric Muscle Action 9 Isometric Muscle Action 10 Concentric Muscle Action 11 Triphasic Training Spring Model Tissue Concepts 12 The Untraining of an Elite Athlete 13 Running Concepts for lineman - pre and post workout 14 Optimal Off Season Speed and Conditioning Guidelines for Lifting and Running for Sprinting Sports 15 overview 5 day Example Triphasic Training Lineman Manual Running 16 Day 1 Example Triphasic Training Lineman Manual Running 17 Day 2 Example Triphasic Training Lineman Manual Running 18 Day 3 Example Triphasic Training Lineman Manual Running 19 Day 4 Example Triphasic Training Lineman Manual Running 20 Day 5 Example Triphasic Training Lineman Manual Running 21 Triphasic Training Super Method NEURAL PERPLEXITY
Triphasic Training Football Lineman Manual
22 Understanding and Implementing the Program 23 Triphasic Training Football Lineman Manual Program Overview
GPP
24 GPP 25 OXI 5-day D1 26 OXI 5-day D2 27 OXI 5-day D3 28 OXI 5-day D4 29 OXI 5-day D5 30 Triphasic Training System Aerobic Training Concepts Part 1 31 Triphasic Training System Aerobic Training Concepts Part 2 32 Triphasic Training System Aerobic Training Concepts Part 3 33 Lactate 5-day D1 34 Lactate 5-day D2 35 Lactate 5-day D3 36 Lactate 5-day D4 37 Lactate 5-day D5 38 Lactate Retention Method Triphasic Training Super Method 39 Alactic D1 40 Alactic D2 41 Alactic D3 42 Alactic D4 43 Aerobic DL
Above 80% Training Block
44 Above 80% Training Block 45 ECC 5-day D1 46 ECC 5-day D2 47 ECC 5-day D3 48 ECC 5-day D4 49 ECC 5-day 5D 50 ISO 5-day D1 51 ISO 5-day D2 52 ISO 5-day D3 53 ISO 5-day D4 54 ISO 5-day D5 55 CON 5-day D1 56 CON 5-day D2 57 CON 5-day D3 58 CON 5-day D4 59 CON 5-day D5
55-80% Training Block
60 55-80% Training Block 61 POWER 5-day D1 62 POWER 5-day D2 63 POWER 5-day D3 64 POWER 5-day D4 65 POWER 5-day D5
Below 55% Training Block
66 Below 55% Training Block 67 SPEED 5-day D1 68 SPEED 5-day D2 69 SPEED 5-day D3 70 SPEED 5-day D4 71 SPEED 5-day D5 72 Hacks for the lineman manual 73 Triphasic Training Cycle Hack for lineman 74 Triphasic Training Cycle Duration Hack 75 Triphasic Training Bioenergetics Integration Dynamics Method 76 Triphasic Training Bioenergetics Integration Dynamics Method Part 1 77 Triphasic Training Bioenergetics Integration Dynamics Method Part 2 78 Triphasic Training Bioenergetics Integration Dynamics Method Part 3 79 Triphasic Training Bioenergetics Integration Dynamics Method Part 4
Exercise Alternatives
80 Exercise Alternatives
Important Concepts
81 Olympic Lifting
Conclusion
82 Conclusion
Bonus Content
83 Safety Bar Split Squat - Most Effective Athlete Lift Part 1 84 Safety Bar Split Squat -Most Effective Athlete Lift - Part 2 85 The Importance of Triphasic Training 86 Triphasic Training Exercise Manual Ankle Rocker Part 1 87 Triphasic Training Exercise Manual Ankle Rocker Part 2 88 RPR Breathing Reset - Reflexive Performance Reset Effects Part 1 89 RPR Breathing Reset - Reflexive Performance Reset Effects Part 2 90 RPR Breathing Reset - Reflexive Performance Reset Effects Part 3 91 RPR Breathing Reset - Reflexive Performance Reset Effects Part 4 92 RPR Glute Pattern Testing for Hip Extension 93 Triphasic Training - Bench Press Setup for Athletes to get Stronger and More Explosive 94 Optimal Off Season Speed and Conditioning Guidelines for Lifting and Running for Sprinting Sports
Training Programs (Download)
95 OXI 5-day D1 96 OXI 5-day D2 97 OXI 5-Day D3 98 OXI 5-day D4 99 OXI 5-day D5 100 Lactate 5-day D1 101 Lactate 5-day D2 102 Lactate 5-day D3 103 Lactate 5-day D4 104 Lactate 5-day D5 105 Alactic D1 106 Alactic D2 107 Alactic D3 108 Alactic D4 109 ECC 5-day D1 110 ECC 5-day D2 111 ECC 5-day D3 112 ECC 5-day D4 113 ECC 5-day D5 114 ISO 5-day D1 115 ISO 5-day D2 116 ISO 5-day D3 117 ISO 5-day D4 118 ISO 5-day D5 119 CON 5-day D1 120 CON 5-day D2 121 CON 5-day D3 122 CON 5-day D4 123 CON 5-day D5 124 POWER 5-day D1 125 POWER 5-day D2 126 POWER 5-day D3 127 POWER 5-day D4 128 POWER 5-day D5 129 SPEED 5-day D1 130 SPEED 5-day D2 131 SPEED 5-day D3 132 SPEED 5-day D4 133 SPEED 5-day D5 134 Aerobic DL
Bonus Content
135 Triphasic Training Coaching Points Bench Abduction Concentric 136 Triphasic Training Coaching Points Bench Abduction Reactive OC D 137 Triphasic Training Coaching Points Bench Adduction Reactive OC D 138 Edit Triphasic Training Coaching Points Bench Press Below 80 139 Triphasic Training Coaching Points Bench Press Concentric 140 Triphasic Training Coaching Points Bench Press Eccentric 141 Triphasic Training Coaching Points Bench Press Isometric 142 Triphasic Training Coaching Points Board Bench Press 143 Triphasic Training Coaching Points Chin Up Bottom Half 144 Triphasic Training Coaching Points DB Bent Over Row Below 80 OC D + 145 Triphasic Training Coaching Points DB Bent Over Row Concentric 146 Triphasic Training Coaching Points DB Bent Over Row Eccentric 147 Triphasic Training Coaching Points DB Bent Over Row Isometric 148 Triphasic Training Coaching Points DB Incline Press Below 80 OC D + 1 149 Triphasic Training Coaching Points DB Incline Press Below 80 Reps Speed 150 Triphasic Training Coaching Points DB Incline Press Concentric 151 Triphasic Training Coaching Points DB Incline Press Eccentric 152 Triphasic Training Coaching Points DB Incline Press Isometric 153 Triphasic Training Coaching Points DB Psoas Single Leg Squat Below 80 OC D + 1 154 Triphasic Training Coaching Points DB Psoas Single Leg Squat Concentric 155 Triphasic Training Coaching Points DB Psoas Single Leg Squat Eccentric 156 Triphasic Training Coaching Points DB Psoas Single Leg Squat Isometric 157 Triphasic Training Coaching Points DB Shoulder Press Below 80 OC D + 1 158 Triphasic Training Coaching Points DB Shoulder Press Concentric 159 Triphasic Training Coaching Points DB Shoulder Press Eccentric 160 Triphasic Training Coaching Points DB Shoulder Press Isometric 161 Triphasic Training Coaching Points DB Split Squat Below 80 OC D +1 162 Triphasic Training Coaching Points DB Split Squat Below 80 Reps 163 Triphasic Training Coaching Points DB Split Squat Concentric 164 Triphasic Training Coaching Points DB Split Squat Isometric 165 Triphasic Training Coaching Points DB Step Up Bottom Half 166 Triphasic Training Coaching Points DB Step Up 167 Triphasic Training Coaching Points DB Walking Lunge 168 Triphasic Training Coaching Points Delt Bent Over Lateral Reactive Drop 1 169 Triphasic Training Coaching Points Delt Bent Over Lateral Reactive Drop 1 170 Triphasic Training Coaching Points Delt OH Bent Over Reactive Drops 171 Triphasic Training Coaching Points Dips Below 80 OC D + 1 172 Triphasic Training Coaching Points Dips Concentric 173 Triphasic Training Coaching Points Drop Jumps 174 Triphasic Training Coaching Points Glute Ham Bar Lift Below 80 175 Triphasic Training Coaching Points Glute Ham Bar Lift Concentric 176 Triphasic Training Coaching Points Glute Ham Bar Lift Eccentric 177 Triphasic Training Coaching Points Glute Ham Bar Lift Isometric 178 Triphasic Training Coaching Points Glute Ham Hyper Incline 179 Triphasic Training Coaching Points Glute Ham Hyper 180 Triphasic Training Coaching Points Hex Deadlift Reactive 181 Triphasic Ranged Plyometric Method Part 1 Intro 182 Triphasic Ranged Plyometric Method Part 2 Intro 183 Triphasic Ranged Plyometric Method Part 10 French Contrast and potentiation Cluster 184 Replacing Olympic Lifts A More Sport Specific lift for Sport 185 Triphasic Training System Aerobic Training Concepts Part 3.5 - Elite Coaches forum intro 186 Triphasic Training Coaching Points Hip Flexor Prone Eccentric 187 Triphasic Training Coaching Points Hip Flexor Prone Isometric 188 Triphasic Training Coaching Points Hip Flexor Prone Reactice OC D 189 Triphasic Training Coaching Points Med Ball Chest Pass 190 Triphasic Training Coaching Points One Speed Development BW 191 Triphasic Training Coaching Points One Speed Development Trap Bar 192 Triphasic Training Coaching Points Partner Bench Abduction Eccentric 193 Triphasic Training Coaching Points Partner Bench Abduction Isometric 194 Triphasic Training Coaching Points Pull Up Bottom Half 195 Triphasic Training Coaching Points RDL 196 Triphasic Training Coaching Points Shuffle Walks 197 Triphasic Training Coaching Points Single Leg Squat 198 Triphasic Training Coaching Points Speed Band Bench Press Concentric Below 80 Phases 199 Triphasic Training Coaching Points Speed Band Bench Press Eccentric Isometric Phases 200 Triphasic Training Coaching Points Sport Back Squat Below 80 201 Triphasic Training Coaching Points Stair Walks 202 Triphasic Training Coaching Points Three Speed Development BW 203 Triphasic Training Coaching Points Three Speed Development Trap Bar 204 Triphasic Training Coaching Points Toes Up 205 Triphasic Training Coaching Points Two Speed Development BW 206 Triphasic Training Coaching Points Two Speed Development Trap Bar 207 Triphasic Training Coaching Points Wipers 208 Triphasic Training 13 training Zones Loading Parameters and Guidelines

The Coach

caldietz

Cal Dietz

Strength and Human Performance Coach, Sport Science Consultant

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


Current Position
Strength Coach at the University of Minnesota, Department of Athletics

 

 

Cal Dietz has been the Head Olympic Strength and Conditioning coach for numerous sports at the University of Minnesota since 2000. Since Dietz’s return to Minnesota he has developed the Strength and Conditioning Programs and over seen the daily progress in Men’s Hockey from 2000-present, Men’s’ Basketball from 2004-2010, Women’s Hockey from 2003-present, Men’s Golf from 2000-present, Men’s Swimming from 2000-Present, Track and Field from 2000-present, Baseball from 2000-present, and Wrestling from 2000 to 2004. During his tenure, Dietz has trained: a Hobey Baker Award winner, two Big Ten Athletes of the Year, athletes that have achieved 540+ All-American honors, 34 Big Ten/WCHA championships teams and 7 NCAA Team Champions, and 13 teams finish in the top four in the nation. He has consulted with Olympic and World Champions in various sports and professional athletes in the NHL, NFL, NBA, MLB, and Professional Boxing.

 

Also, during his time at the university help founded and chairs the Sport Biomechanics Interest Group with its purpose to explore the physiological and biomechanical aspects of advanced human performance encompassing the various aspects of kinesiology, biomechanics, neuro-mechanics and physics.  This will be achieved by utilizing extensive research theories and applied knowledge in the multi-disciplinary field of human performance. Utilizing through a collaborative effort which involving numerous professional perspectives from diverse areas of academia such also include professionals from Mechanical engineering, Biomechanical Engineering, Orthopedics, and Physiology.  Dietz is also a member of the Gender Equity Committee at the University of Minnesota and currently represents the University as a member of the Big Ten committee to develop performance enhancing policy for anabolic and ergogenic aids.


 

Major Speaking & Publications:


Speaker at 2001 MN State NSCA Clinic 
Published/Posted Dr. Fred Hatfield Website 2001
Speaker at 2001 Ohio State Track Clinic, Columbus, OH
Speaker at 2002 MN State NSCA Clinic 
Published in Hockey Mom’s Magazine July 2003 
Speaker at 2003 MN State NSCA Clinic 
Keynote Speaker at 2004 MN State NSCA Clinic
Speaker at 2005 MN State NSCA Clinic
Speaker at 2006 MN State NSCA Clinic
Speaker at 2006 Frappier Acceleration Corporate Clinic
Speaker at 2006 ASME International Mechanical Engineering Congress & Exposition on Biomechanics and Injury Considerations
Speaker at 2007 MN State NSCA Winter Clinic
Published in Journal of Strength and Conditioning Research - Acute Effects of Elastic Bands During the Free-Weight Barbell Back Squat Exercise on Velocity, Power, and Force Production, 2008
Speaker at 2008 NSCA Regional Clinic 
Speaker at 2008 Frank Glazier Clinics in Dayton, Cincinnati, Toledo 12 presentations 
Speaker at 2008 MN State NSCA Winter Clinic
Published in Strength and Conditioning Journal - Training Explosiveness: Weightlifting and Beyond, 2008
Speaker at 2009 Frank Glazier Clinics in Dayton, Cleveland, Minneapolis – 12 Presentations
Speaker at 2009 Ohio Association of Track and Cross Country Coaches Clinic – 3 Presentations
Speaker at 2009  U.S All- Starr Track & Field/Cross Country Coaches Clinic – 2 Presentations
Question and Answer on Elite Fitness Website 2009
Published in Stack Magazine – Flexibility article for Swimming 2009
Keynote Speaker at 2010 Iowa NSCA  State Conference
Speaker at 2010 Eleiko Strength Summit at Poliquin Performance Center
Speaker at 2010 Central Virginia’s Sports Performance Clinics 
Speaker at 2010 Wisconsin Football Coaches Association 
Speaker at 2010 Wisconsin Athletic Directors Association Annual Meetings 
Speaker at 2011 U.S. Youth Soccer Workshop Louisville Kentucky
Keynote Speaker At 2011 Sioux Falls South Dakota Strength Clinic
Speaker at 2011 Central Virginia Sports Performance Seminar 
Speaker at 2011 NSCA National Clinic Las Vegas
Speaker at 2011 Boston Sports Medical Group Conference
2012 Published the Book - Triphasic Training: A Systematic Approach to Elite Speed and Explosive Strength Performance
Speaker at 2012 IMG Academy Symposium
Speaker at 2012 Central Virginia Sports Performance Seminar 
Speaker at 2012 University of Findlay Symposium for Scholarship and Creativity
Speaker at 2012 Boston Sports Medical Group Conference
Speaker at 2012 NSCA Headquarters Coaching Symposium
Speaker at 2013 University of Wisconsin RF Coaches Clinic 
Speaker at 2013 University of Hawaii Coaches Clinic
Speaker at 2013 University of Minnesota 1st annual coaches clinic
Speaker at 2013 Pennsylvania State Clinic
Speaker at 2013 Woodway Corporate Clinic
Published 2013 Aerobic Capacity is Associated with Improved Repeated Shift Performance in College Hockey Players - Peterson, Baker, Snyder, Fitzgerald, Dietz, Ziegler 
2013 Published - Speed and Skill Optimization - A Proposal for a New Practice Paradigm
Speaker 2014 - NSCA National Convention Indianapolis - Advancement in Triphasic Methods 
Published 2014 The Relationship Between Aerobic Capacity (VO2peak) and Repeated Shift Performance in Competitive Hockey Players. Peterson, Fitzgerald, Dietz, Ziegler, Ingraham, Baker, Snyder
Published 2014 Off-Ice Anaerobic Power is Not a Good Predictor of On-Ice Acceleration in Hockey Players. Peterson, Baker, Fitzgerald, Snyder, Dietz
Published 2014 Division I hockey players generate more power than Division III players during on- and off-ice performance tests. Peterson, Baker, Fitzgerald, Snyder, Dietz, Ingraham
Speaker 2014 - NSCA - Training For Hockey Clinic - National Strength and Conditioning World Headquarters| Colorado Springs, CO
Speaker at 2014 - Minnesota Sports Performance Clinic 
Training and Conditioning Publication September 2014 - Triphasic Training
Speaker at 2015 NSCA National Conference Louisville 
Speaker at 2015 MIT Sloan Sports Analytic Conference
Speaker at 2015 Minnesota Sports Performance Clinic
Speaker at 2015 University of Texas Sports Performance Clinic
Speaker at 2015 University of Kansas Sports Performance Clinic
Speaker at 2015 NHL Strength Coaches Meeting
Speaker at 2015 Central Virginia Sports Performance Seminar 
Speaker at 2015 Robert Morris Strength Clinic
Published 2016 - Off-Ice Anaerobic Power does not Predict On-Ice Repeated Shift Performance in Hockey. Journal of Strength and Conditioning Research
Speaker at 2016 Deer Park Strength Clinic
Published 2016 - Triphasic Tactical Training Manual                        
Speaker at Sanford Power Strength and Conditioning Clinic 2016 
Speaker at Paleo Fx Expo Austin 2016
Speaker at Summer Strong Expo 2016
Published 2016 - Reliability of Triaxial Accelerometry for Measuring Load in Men's Collegiate Ice-Hockey. 
Published 2016 - Triphasic Training Lacrosse Manual
Speaker at 2017 - NSCA - Virgina Beach TSAC Conference 
Speaker at 2017 - NSCA - TSAC National Conference Orlando, FL
Speaker at 2017- NSCA - North Central Regional Conference
Speaker at 2017 - NHSSCA Regional Clinic, Texas
Speaker at 2017- Catapult Clinic, Denver CO 
Speaker at 2017 - NSCA - Hockey Clinic - Colorado Springs, CO
Published 2017 - A Chapter in CVASP - The Manual 2

Ratings and Reviews (1)

Mike McCarthy

Must read for all Coaches.

Mar 19, 18 02:52 AM

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