Triphasic Training Football Lineman Manual

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

The Coach

Cal Dietz

Strength and Human Performance Coach, Sport Science Consultant

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