Triphasic Training Recovery Manual

by Cal Dietz
Triphasic Training Recovery Manual



As peak performance for the elite athlete continues to take center stage across all athletic endeavors,
the balance between training and recovery has been brought to the forefront. The importance of
“recovery” has become an aspect highly valued in regards to performance. This recovery piece of
performance can only be applied at a high level when the functioning of the elite athlete’s organism and
systems are understood to a higher level. Although this is a current topic of interest to many, it is
commonly applied in a broad fashion merely with an attempt to cover our bases. If an off-season
strength and conditioning program was approached with this mentality, having no thoughtful
progression or reasoning for its structure, it is likely a coach would not see tremendous results in
performance while also potentially increasing the likelihood of injury to their athletes. It should also be
noted that any overemphasis of recovery tactics is likely hindering an athlete’s performance, rather than
aiding it. As with most things in life, balance between stress/training and recovery will determine an
athlete’s long-term, repeated success at an elite level. This manual serves to introduce new concepts
and methods as well as those that are better understood by many. This will continue to allow recovery
to be provided based on an athlete’s individual needs.

The goal of this manual remains to provide the framework of both the concepts, and specific means of recovery in a practical, usable form. By the end of this manual, all coaches should understand the systems of the human body being targeted by specific recovery protocols, as well as how these protocols can be utilized within the training model to achieve desired results (optimal performance) at specific moments in time.


1 Preface 2 1.0 Understanding and Applying Recovery Appropriately 3 2.0 Application of Appropriate “Net Stress” 4 2.1 The Untraining of an Elite Athlete Story 5 3.0 Determining Recovery Requirements 6 4.0 The Individual Vestibular Activation Reset VAR - General Information 7 4.1 Test #1 for the Individualized Vestibular Activation Reset (VAR) Part 1 4:54 8 4.1.1 The Fix #1 for a Positive RIGHT Test 1 (VAR) 9 4.1.2 The Fix for a Positive LEFT Test 1 (VAR) 10 4.2 Test 2 for the Individualized Vestibular Activation Reset (VAR) Part 2 3:20 11 4.2.1 The Fix #3 for a Positive RIGHT Test 2 (VAR) 12 4.2.2 The Fix #4 for a Positive LEFT Test 2 of the (VAR) 13 4.3.1 VAR Combination #1 for Individualized Vestibular Activation Reset 14 VAR Combination #1 for Individualized (VAR) Downloadable Sheet 15 4.3.2 VAR Combination #2 for Individualized Vestibular Activation Reset 16 VAR Combination #2 for Individualized (VAR) Downloadable Sheet 17 4.3.3 VAR Combination #3 for Individualized Vestibular Activation Reset 18 VAR Combination #3 for Individualized (VAR) Downloadable Sheet 19 4.3.4 VAR Combination #4 for Individualized Vestibular Activation Reset 20 VAR Combination #4 for Individualized (VAR) Downloadable Sheet 21 5.0 Recovery Methods 22 5.2 Twenty Minute Walk 23 5.3 Reflexive Performance Reset (rpr) Recovery Protocol 24 5.5 Epo Release Methods Sheet 25 5.4.1 Epo Release Method - Coaching Points 26 5.5 Binaural Tones For Recovery Sheet 27 5.5.1 Binaural Tones For Recovery - Coaching Points 28 5.6 Mammalian Dive Response Recovery Method 29 5.6.1 Mammalian Dive Response Recovery Method - Coaching Points 30 5.7 Nasal Breathing and Belly Breathing Tips 31 5.8 Restorative Shower 32 5.9 Stim or Compex Protocol 33 5.10 Recovery Protocols After Heavy Loading of the Posterior Chain 34 5.11 Recovery Approaches Featuring BFR 35 5.12 Post Skate Recovery Protocol 36 5.13 Additional Pregame Suggestions 37 5.14 Recovery Protocol: Two Game Weekend 38 5.15 Utilizing Fast Absorbing – Low Glycemic Carbohydrate Mixes 39 5.16 Organ Quick Flush Protocol 40 5.17 Wall Shakes and Walking Protocol 41 5.18 Lymphatic Bouncing Open Chain with Bands and Pads for Recovery 42 5.19 Lymphatic Bouncing Seated Open Chain with Bands & Pad for Recovery 43 5.20 Lymphatic Bouncing Seated Banded with Wrist for Recovery 44 5.21 Triphasic Recovery Manual Preflight trip 4 or more hours’ time change 45 6.0 Self Mouth Adjustment for Performance Breathing RPR 46 7.0 Various Programing for Recovery Protocols 47 7.1.2 Auto Regulation Prior to Training camp for Recovery methods used 48 7.1.2 Auto Regulation Prior to Training camp for Recovery methods used DownloadableSheet 49 7.1.3 Auto Regulation Recovery Sheet Video 50 8.0 Active Recovery and Download methods for Training 51 8.1.1 Active Recovery Triphasic Download Deload Light Week Method Part 1 52 8.1.2 Active Recovery Triphasic Download Deload Light Week Method Part 2 53 Elite Strength and Conditioning Programs 54 The Goat Performance Drill Part 1 - Raise Your Performance Ceiling 55 The Goat Performance Drill - Part 2 - Advanced 3 Ring Method 56 The Goat Performance Drill Part 3: Team Setting Updates and Review

The Coach


Cal Dietz

Strength and Human Performance Coach, Sport Science Consultant


Triphasic Training: Recovery Manual


Author: Dan Fichter- Physical Education Teacher and Head Football Coach at West Irondequoit High School in Rochester NY Section V

·     Member of the Section Five Hall of Fame

·     Member of the Brockport State Hall of Fame

·     Has been coaching High School and college football for 25 plus years

·     In 6 seasons as head coach in football has played in 3 Sectional Finals and won 2 titles

·     Has won 6 Sectional Championships in Track and Field at Irondequoit High School

Owns a company called Wannagetfast – He trains athletes from all over the country. Has consulted with multiple NFL, NCAA, and Olympic athletes.

Has trained 100’s professional athletes in strength and speed from all over the globe in just about every sporting endeavor 


Dan’s passion is using neurology to immediately impact movement as it relates to sports performance. He has learned from some of the greatest minds in the clinical neurology and human performance world.  The uniqueness of combining neurological concepts and biomechanics to enhance sports performance is catching on worldwide.


Author: Cal Dietz

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 overseeing 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, Women’s Golf from 2006-present Men’s Swimming from 2000-Present, Track and Field from 2000-present, Baseball from 2000-2007, 2010 -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 500 All-American honors, 35 Big Ten/WCHA championships teams and 11 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 Teams and athletes in the NHL, NFL, NBA, MLB, and Professional Boxing.




Editor: Derick O'Connell

Ratings and Reviews (5)

Bartek Bernacki

Good course, big amount of information. However I was hoping to learn much more about vestibular system in it.

Apr 6, 21 02:42 PM

Daniel Staunton


Jun 16, 21 05:08 AM

Thomas Szczasny

Amazing info. Outside the box thinking and plenty of applicable exercises.

Nov 15, 21 05:15 PM

Daniel Tomaro

Great course! Love the use of videos and interactive sheets to implement rather than just pages of reading

Jan 27, 22 10:09 PM

Emmanuel Agyapong


Oct 22, 23 11:22 PM

This Course Includes

24 hours on-demand video
Streaming from mobile and TV
Lifetime access
Certificate of completion
100% money back guarantee

Course Info

Rating: (5)
Caterory: Health & Fitness/Strength Training
Bookings: 430
Tags: Sport recovery , Athletic performance enhancement , Post-exercise recovery techniques , Muscle recovery strategies , Sports injury prevention , Peak athletic conditioning