Triphasic Lacrosse Training Manualby Matthew Van Dyke
All performance coaches have one ultimate desire, to create the ultimate athlete. One that is powerful, yet resilient according to the physical demands of lacrosse. The Triphasic Lacrosse Training Manual was created to allow optimal performance to be achieved in the sport of lacrosse from a physical preparation standpoint. Lacrosse, due to its fast-paced and physical gameplay, requires all competitors to achieve a high-level of proficiency in many skills. The authors have taken the physical requirements of lacrosse and broken them into six “physical performance qualities”. These six qualities cover each of the energy systems within every person, and also three qualities aimed at improving force levels. In order to display the physical proficiency required by a lacrosse athlete, each of these six physical qualities must be appropriately trained. The Triphasic Lacrosse Training Manual not only incorporates these six qualities in training, but also includes many other training principles. These other principles, which must all be considered in a successful lacrosse training program, include quality versus capacity training, injury prevention, specifically glute functioning through the introduction of the newly developed “glute layering system”, multi-dimensional training, and specific energy system and biomechanical training required in lacrosse. The Block Training, Modified Undulated Training, High-Quality, and Triphasic Muscle Action Training Models are all described fully and are demonstrated in the importance of an athlete to maximize their rate of force development (RFD), which is one of the most important skills a lacrosse player can demonstrate. RFD is critical in lacrosse as it is not necessarily the strongest athlete that comes out on top, but the one who is capable of applying the greatest amount of force in the short amount of time available.
Matt Van Dyke
Matt Van Dyke is the Associate Director of Sports Performance at the University of Denver where he is responsible for designing and implementing performance training for men’s lacrosse, alpine ski, volleyball, and swimming.
Prior to his position with Denver, Matt was the Assistant Director of Strength and Conditioning for Olympic Sports at the University of Minnesota. Matt completed his Graduate Assistantship at St. Cloud State University, where he earned his Masters of Science in exercise physiology and nutrition in 2015.
Matt completed internships with Iowa State and the University of Minnesota under Yancy McKnight and Cal Dietz, respectively.
Matt most recently released the Triphasic Lacrosse Training Manual, presented at the 2015 CSCCa National Conference on Advanced Triphasic Training Methods, while also writing for his professional website vandykestrength.com.
Matt is certified by the CSCCa (SCCC). He earned his Bachelor’s Degree in exercise science from Iowa State University in 2012.