Triphasic Training Peaking Method - 4.8 Program Examples 5 Day Program Day 1 by Cal Dietz

Lesson"4.8 Program Examples 5 Day Program Day 1"

1

Triphasic Training Peaking Method Manual Preface
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Triphasic Peaking Manual - Origins of Triphasic Training
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1.1 Stress and its Role in Athletic Performance
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1.2 Block Periodization
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1.3 Eccentric Muscle Action for Athletic Performance
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1.4 Isometric Muscle Action for Athletic Performance
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1.5 Oscillatory Contractions (OC's)
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1.5.1 Oscillatory Strength Movements Part 1 of 6 Building Strength
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1.5.2 Benefits of Oscillatory Strength Movements Part 2 of 6 Building Strength
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1.5.3 Benefits of Oscillatory Strength Movements Part 3 of 6 Coordination - Facebook Group
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1.5.4 Benefits of Oscillatory Strength Movements Part 4 of 6 Coordination
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1.5.5 Benefits of Oscillatory Strength Movements Part 5 of 6 Metabolic
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1.5.6 Benefits of Oscillatory Strength Movements Part 6 of 6 Metabolic
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1.5.7 Single Leg Reverse Hyper OC
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1.5.8 Hip Thrust Double leg OC
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1.5.9 Single Leg Pit Shark with Partner OC
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1.5.10 Hip Thrust Single Leg OC
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1.5.11 One Arm OC Dumbbell Bench
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1.5.12 Glute Ham Bar lift OC
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6.72 Supine Glute Ham SL Banded OCI
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1.6 Injury Reduction
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2.1 The Art of Peaking
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2.2 Exercise Selection and Sport
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2.2.1 Deep Squats can make Athletes Slower or Faster....Understand Why Video
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2.3 High-Contraction Velocities
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2.3.1 High Contraction Velocities Video Part 1
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2.3.1 High Contraction Velocities Video Part 2
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2.4 Two-Spring Model
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2.5 Triphasic Peaking Method 1 for Advanced results for all level of Athletes
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2.6 Triphasic Peaking Method 2 for Advanced results for all level of Athletes
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2.7 Triphasic Peaking Method 3 for Advanced results for all level of Athletes
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3.1 Specific Methods and What Are They
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3.2 Sequencing for Performance
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Elite Strength and Conditioning Programs for purchase
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4.0 Olympic Athlete Program example that any athlete can do
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4.0.1 A Monday Speed Peaking Program - Legs
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4.0.1.1 A Monday Speed Peaking Program - Legs Continuous Video of Prior Section
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4.0.2 A Tuesday Speed Peaking Program - Upper Body
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4.0.2.1 A Tuesday Speed Peaking Program - Upper Continuous Video of Prior Section
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4.0.3 A Wednesday Speed Peaking Program - Legs
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4.03.1 Wednesday Speed Peaking Program - Legs Continuous Video of Prior Section
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4.0.4 A Thursday Speed Peaking Program - Upper Body
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4.0.2.1 A Thursday Speed Peaking Program - Upper Continuous Video of Prior Section
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4.0.5 A Friday Speed Peaking Program - Total Body
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4.0.5.1 Friday Speed Peaking Program - Legs Continuous Video of Prior Section
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4.1 Program Examples 3 Day Program Day 1
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4.2 Program Examples 3 Day Program Day 2
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4.3 Program Examples 3 Day Program Day 3
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4.4 Program Examples 4 Day Program Day 1
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4.5 Program Examples 4 Day Program Day 2
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4.6 Program Examples 4 Day Program Day 3
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4.7 Program Examples 4 Day Program Day 4
Lesson 53:
4.8 Program Examples 5 Day Program Day 1
view description
- Monday Base Alt Speed - Lower (Gen3)
  
  RPR - Brain Calibration - Hormonal Strain- Speed-Agility-Goat Drill
  
  Block 1 (2-5 Sets)
  1. Drop Jump Bnd HB Stagg Alt(Narrow Stance) x3 Reps ea
  2. Yuri Pull(Ext Rot Foot) x5-7 Reps ea
  3. 10m Fly 10yds
  4. Loaded SQ Jump x2 Reps ea
  5. Glute Ham Supine Bnd Kicks COC(3-WF) x25-31 Reps
  6. Double Accl Jump Incline Box Bnd Alt x4 Reps ea
  7. Primetime STL Fly 10yds
  8. 4-Way Neck ISO Yld DA x7sec ea
  9. Spring Ankle Belt ISO Ovr x7sec ea
  Block 2 (2-3 Sets)
  1. RTM Stagg (Narrow Stance) x9-11 Reps ea
  2. Ham BK Supine Kicks COC(3-WF) x36-42 Reps
  3. Accl Jump Bnd Stagg Alt(Narrow Stance) x4 Reps ea
  4. Primetime BK Fly 10yds
  5. Cuban Ext Rot Bnd Ipsi COC x31-34 ea
  6. Lying Hip Int Ext Rot 90/90 COC (3-WF)(Narrow Stance) x25-29 Reps ea
  7. Wrist Ulnar Flex / Ext ISO Ovr Stagg x7sec ea
  Block 3 (2-3 Sets)
  1. Depth Jump 1080 Stagg (Narrow Stance) x2 Reps ea
  2. Hip Thrust Bnd Stagg OC x26-28 Reps ea
  3. Psoas Prone Bnd Kicks COC(3-WF) x23-27 Reps
  4. Glute ABD & Groin ADD Stnd Contra COC(3-WF)(Narrow Stance) x18-23 Reps ea
  5. LAT No X-Over STL Fly x4 Reps ea
  6. Arch Ankle Pro(3-WF) x7sec ea
  7. COD ISO Ovr (3-WF) x7sec ea
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4.9 Program Examples 5 Day Program Day 2
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4.10 Program Examples 5 Day Program Day 3
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4.11 Program Examples 5 Day Program Day 4
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4.12 Program Examples 5 Day Program Day 5
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4.13 Exercise Library – AFSM-CC
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4.14 Exercise Library – Rebound Shock
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4.15 Exercise Library – OCI
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4.16 Others
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4.17 Co-contraction Speed circuit for peaking or download weeks
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4.17 Co-contraction Speed circuit for peaking or download weeks downloadable
Chapter 1: 5.0 Triphasic Ranged Plyometric Method Bonus Section
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5.1 Triphasic Ranged Plyometric Method Part 1 Intro
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5.2 Triphasic Ranged Plyometric Method Part 2 Intro
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5.3 Triphasic Ranged Plyometric Method Part 3 ASFM
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5.3.1 Triphasic Ranged Plyometric Method Part 3.1 Coaching the ASFM Plyo
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5.4 Triphasic Ranged Plyometric Method Part 4 Thrust Method
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5.4.1 Triphasic Ranged Plyometric Method Part 4.1 Coaching the Thrust Method
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5.4.2 Triphasic Ranged Plyometric Method Part 4.2 Coaching the Thrust Method
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5.5 Triphasic Ranged Plyometric Method Part 5 Top Range Top Speed
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5.6 Triphasic Ranged Plyometric Method Part 6 Programming Consideration
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5.7 Triphasic Ranged Plyometric Method Part 7 Box Drop Jump Method
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5.8 Triphasic Ranged Plyometric Method Part 8 Box Drop Jump Method
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5.9 Triphasic Ranged Plyometric Method Part 9 Box Drop Jump Method
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5.10 Triphasic Ranged Plyometric Method Part 10 French Contrast and Potentiation Cluster
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6.0 COACHING VIDEOS EXERCISE DESCRIPTIONS
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6.1 Band Reverse Hyper Rebound Shock
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6.2 Banded Reverse Hyper Cocontraction Speed
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6.3 Banded Reverse Hyper Dual Cocontraction Speed
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6.4 Banded SL Reverse Hyper OCI
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6.5 Banded SL Reverse Hyper Rebound Shock
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6.6 Bentover Row Double Banded AFSM
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6.7 Bentover Row Kneeling Double Banded AFSM
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6.8 Cuban External Rotation AFSM Cocontraction Speed
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6.9 Cuban External Rotation OCI
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6.10 Cuban External Rotation Rebound Shock
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6.11 Cuban Internal Rotation AFSM Cocontraction Speed
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6.12 Cuban Internal Rotation OCI
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6.13 Cuban Internal Rotation Shock
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6.14 DB Curl AFSM Cocontraction Speed
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6.15 DB Curl OCI
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6.16 DB Curl Rebound Shock
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6.17 DB Tricep Extension AFSM Cocontraction Speed
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6.18 DB Tricep Extension OCI
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6.19 DB Tricep Extension Rebound Shock
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6.20 Delt Bentover Lateral OCI
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6.21 Delt Bentover Lateral Rebound Shock
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6.22 Delt Bentover Overhead AFSM CC Speed
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6.23 Delt Bentover Overhead OCI
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6.24 Delt Bentover Overhead Rebound Shock
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6.25 External Rotation Standing AFSM
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6.26 Half Kneeling Banded Wrist Extension
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6.27 Hamstring Bent Knee AFSM
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6.28 Hamstring Bent Knee Banded SL OCI
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6.29 Hamstring Bent Knee SL Rebound Shock
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6.30 Hip Abduction and Adduction Standing
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6.31 Incline Side Delt AFSM Cocontraction Speed
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6.32 Incline Side Delt OCI
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6.33 Incline Side Delt Rebound Shock
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6.34 Internal Rotation 90 90 Rebound Shock
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6.35 Internal Rotation Standing Rebound Shock
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6.36 OH Shoulder External Rotation OCI
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6.37 OH Shoulder Internal Rotation Rebound Shock
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6.38 OH Shoulder Internal Rotation OCI
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6.39 Psoas Prone Banded AFSM
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6.40 Psoas Prone Banded Rebound Shock
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6.41 Psoas Prone Banded SL OCI
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6.42 Rear Delt Prone Incline Lateral AFSM Cocontraction Speed
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6.43 Rear Delt Prone Incline Lateral OCI
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6.44 Rear Delt Prone Incline Lateral Rebound Shock
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6.45 Reverse Hyper Cocontraction Speed
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6.46 Reverse Hyper Dual Cocontraction Speed
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6.47 Reverse Hyper Dual Leg
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6.48 Reverse Hyper Rebound Shock
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6.49 SL Reverse Hyper OCI
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6.50 SL Reverse Hyper Rebound Shock
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6.51 Spring Ankle Position 1
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6.52 Spring Ankle Position 2
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6.53 Spring Ankle Position 3
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6.54 Spring Ankle Position 4
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6.55 Spring Ankle Position 5
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6.56 Standing Abduction OCI
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6.57 Standing Abduction Rebound Shock
135

6.58 Standing Adduction OCI
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6.59 Standing Adduction Rebound Shock
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6.60 Standing Ham Rebound Shock
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6.61 Standing Hamstring Cocontraction Speed
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6.62 Standing Hamstring OCI
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6.63 Standing Hip Flexion SL AFSM
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6.64 Standing Hip Flexion SL OCI
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6.65 Standing Quad Cocontraction Speed
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6.66 Standing Quad OCI
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6.67 Standing Quad Rebound Shock
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6.68 Standing Row AFSM
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6.69 Supine Glute Ham Banded AFSM
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6.70 Supine Glute Ham Banded OCI
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6.71 Supine Glute Ham Banded Rebound Shock
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7.0 MORE PEAKING METHOD EXERCISES
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7.1 Standing Split Row Rebound Method Triphasic Hammer From Sorniex
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8.0 Speed and Skill Optimization A Proposal for a New Practice Paradigm
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9.0 Optimal Off Season Speed and Conditioning Guidelines for Lifting and Ru
153

9.1 Triphasic Training Super Method NEURAL PERPLEXITY
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Triphasic Training 13 training Zones Loading Parameters and Guidelines
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Triphasic Download Deload Light Week Method Part 1
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Triphasic Download Deload Light Week Method Part 2
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RESEARCH SECTION
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Residual Force Enhancement
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Change of Direction Deficit Measurement of DI American Football Players
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Cocontraction and Injury
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J. of Sports Sc.-2011-Oliver-Ground reaction forces kinematics and muscle activations during the windmill softball pitch
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Neuromuscular Control Ankle
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Relationship_Between_Toe_Muscular_Strength_and_the_Ability_to_Change_Direction_in_Athletes
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MORE EXERCISES JUST ADDED!!!!
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Hip Strengthening Exercise Series
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Triphasic Peaking Manual Coaching Cues
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Limitations with plyometrics and a fix-Reflexive Trimetric Method Part 1 of 5
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NEW EXERCISES ADDED!!!!
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MORE EXERCISES ADDED!!
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Tennis Specific Peaking Exercises
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Triphasic Ranged Plyometric Method Part 1 Intro Facebook Group
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Triphasic Ranged Plyometric Method Part 2 Intro Facebook Group
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Performance Pattern Cycling for Athletes Part 1
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Performance Pattern Cycling for Athletes Part 2
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Performance Pattern Cycling for Athletes Part 3
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The Goat Performance Drill - Raise Your Performance Ceiling
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The Goat Performance Drill Part 3: Team Setting Updates and Review
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The Goat Performance Drill - Part 2 - Advanced 3 Ring Method
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4.8 Program Examples 5 Day Program Day 1 test