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Triphasic Training Throwers Manual
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  • Chapter 1: 0.0 Intro Triphasic Throws Manual Program

  • 1

    0.0 Preface
  • Chapter 2: 1.0 Triphasic Throws Manual Program

  • 2

    1.0-1.3 Understanding and Implementing the Program
  • Chapter 3: DOWNLOADABLE TRAINING PROGRAMS IN SECTION 8.0, AT END OF MANUAL

  • 3

    1.4 Annual Plan Overviews

  • 4

    1.4.1 NCAA DI Annual Plan

  • 5

    1.4.2 NCAA DII/DIII Annual Plan

  • 6

    1.4.3 High School Compressed Seasonal Plan

  • 7

    1.4.4 High School Seasonal Plan Option 2 (Downloadable)

  • 8

    1.5 Programs Overview

  • 9

    1.5.1.1 5-day Oxidative Day 1

  • 10

    1.5.1.2 5-day Oxidative Day 2

  • 11

    1.5.1.3 5-day Oxidative Day 3

  • 12

    1.5.1.4 5-day Oxidative Day 4

  • 13

    1.5.1.5 5-day Oxidative Day 5

  • 14

    Triphasic Training System Aerobic Training Concepts Part 1

  • 15

    Triphasic Training System Aerobic Training Concepts Part 2

  • 16

    Triphasic Training System Aerobic Training Concepts Part 3

  • 17

    1.5.2.1 5-day Glycolytic Day 1

  • 18

    1.5.2.2 5-day Glycolytic Day 2

  • 19

    1.5.2.3 5-day Glycolytic Day 3

  • 20

    1.5.2.4 5-day Glycolytic Day 4

  • 21

    1.5.2.5 5-day Glycolytic Day 5

  • 22

    Lactate Retention Method Triphasic Training Super Method

  • 23

    1.5.3.1 4-day ATP-Pcr Day 1

  • 24

    1.5.3.2 4-day ATP-Pcr Day 2

  • 25

    1.5.3.3 4-day ATP-Pcr Day 3

  • 26

    1.5.3.4 4-day ATP-Pcr Day 4

  • 27

    Safety Bar Split Squat - Most Effective Athlete Lift Part 1

  • 28

    Safety Bar Split Squat -Most Effective Athlete Lift - Part 2

  • 29

    1.5.4.1 5-day Eccentric Day 1

  • 30

    1.5.4.2 5-day Eccentric Day 2

  • 31

    1.5.4.3 5-day Eccentric Day 3

  • 32

    1.5.4.4 5-day Eccentric Day 4

  • Lesson 33:
    1.5.4.5 5-day Eccentric Day 5

  • 34

    1.5.5.1 5-day Isometric Day 1

  • 35

    1.5.5.2 5-day Isometric Day 2

  • 36

    1.5.5.3 5-day Isometric Day 3

  • 37

    1.5.5.4 5-day Isometric Day 4

  • 38

    1.5.5.5 5-day Isometric Day 5

  • 39

    1.5.6.1 5-day Concentric Day 1

  • 40

    1.5.6.2 5-day Concentric Day 2

  • 41

    1.5.6.3 5-day Concentric Day 3

  • 42

    1.5.6.4 5-day Concentric Day 4

  • 43

    1.5.6.5 5-day Concentric Day 5

  • 44

    1.5.7.1 5-day Power Day 1

  • 45

    1.5.7.2 5-day Power Day 2

  • 46

    1.5.7.3 5-day Power Day 3

  • 47

    1.5.7.4 5-day Power Day 4

  • 48

    1.5.7.5 5-day Power Day 5

  • 49

    1.5.8.1 5-day Speed Day 1

  • 50

    1.5.8.2 5-day Speed Day 2

  • 51

    1.5.8.3 5-day Speed Day 3

  • 52

    1.5.8.4 5-day Speed Day 4

  • 53

    1.5.8.5 5-day Speed Day 5

  • 54

    1.5.9.1 3-day Eccentric Day 1

  • 55

    1.5.9.2 3-day Eccentric Day 2

  • 56

    1.5.9.3 3-day Eccentric Day 3

  • 57

    1.5.10.1 3-day Isometric Day 1

  • 58

    1.5.10.2 3-day Isometric Day 2

  • 59

    1.5.10.3 3-day Isometric Day 3

  • 60

    1.5.11.1 3-day Concentric Day 1

  • 61

    1.5.11.2 3-day Concentric Day 2

  • 62

    1.5.11.3 3-day Concentric Day 3

  • 63

    1.5.12.1 3-day Power Day 1

  • 64

    1.5.12.2 3-day Power Day 2

  • 65

    1.5.12.3 3-day Power Day 3

  • 66

    1.5.13.1 3-day Speed Day 1

  • 67

    1.5.13.2 3-day Speed Day 2

  • 68

    1.5.13.3 3-day Speed Day 3

  • 69

    1.5.14.1 3-day Hybrid Day 1

  • 70

    1.5.14.2 3-day Hybrid Day 2

  • 71

    1.5.14.3 3-day Hybrid Day 3

  • 72

    1.5.15 Oxidative Download Week

  • 73

    1.5.16.1 Speed Download Day 1

  • 74

    1.5.16.2 Speed Download Day 2

  • 75

    1.5.16.3 Speed Download Day 3

  • 76

    1.6 Exercise Alternatives
  • Chapter 4: 2.0 Foundational Concepts

  • 77

    2.1 Throwing Background

  • 78

    2.2 Optimal Application of Stress

  • 79

    2.3 Transfer of Training

  • 80

    2.4 Injury Prevention

  • 81

    2.5 High Quality v Work Capacity
  • Chapter 5: 3.0 Triphasic Methodology

  • 82

    3.0 Triphasic Methodology Intro

  • 83

    3.1 Eccentric Muscle Action

  • 84

    3.2 Isometric Muscle Action

  • 85

    3.3 Concentric Muscle Action

  • 86

    3.4 Stress an Untraining Story

  • 87

    The Importance of Triphasic Training

  • 88

    Triphasic Training Spring Model Tissue Concepts
  • Chapter 6: 4.0 Triphasic Training Periodization Model

  • 89

    4.1 BLOCK MODEL

  • 90

    4.2 Weekly Undulation

  • 91

    4.3 GPP

  • 92

    4.4 ABOVE 80

  • 93

    4.5 55-80 BLOCK

  • 94

    4.6 Below 55 Training
  • Chapter 7: 5.0 Other Important Concepts

  • 95

    5.1 Two Spring Model

  • 96

    5.2 Recovery

  • 97

    5.3 Olympic Lifts

  • 98

    Triphasic Fast Twitch Repeated Sprint Ability RSA Sequencing Method Part 1

  • 99

    Triphasic Fast Twitch Repeated Sprint Ability RSA Sequencing Method Part 2

  • 100

    Triphasic Fast Twitch Repeated Sprint Ability RSA Sequencing Method Part 3

  • 101

    Triphasic Fast Twitch Repeated Sprint Ability RSA Sequencing Method Part 4
  • Chapter 8: 6.0 Throws Specific Training

  • 102

    6.0 Throws Specific Training
  • Chapter 9: 7.0 Conclusion

  • 103

    7.0 Conclusion

  • 104

    Triphasic Training Cycle Duration Hack
  • Chapter 10: 8.0 Downloadable Training Programs

  • 105

    1.4.1 NCAA DI Annual Plan (Downloadable)

  • 106

    1.4.2 NCAA DII/DIII Annual Plan (Downloadable)

  • 107

    1.4.3 High School Compressed Seasonal Plan (Downloadable)

  • 108

    1.5.1.1 5-day Oxidative Day 1 (Downloadable)

  • 109

    1.5.1.2 5-day Oxidative Day 2 (Downloadable)

  • 110

    1.5.1.3 5-day Oxidative Day 3 (Downloadable)

  • 111

    1.5.1.4 5-day Oxidative Day 4 (Downloadable)

  • 112

    1.5.1.5 5-day Oxidative Day 5 (Downloadable)

  • 113

    1.5.2.1 5-day Glycolytic Day 1 (Downloadable)

  • 114

    1.5.2.2 5-day Glycolytic Day 2 (Downloadable)

  • 115

    1.5.2.3 5-day Glycolytic Day 3 (Downloadable)

  • 116

    1.5.2.4 5-day Glycolytic Day 4 (Downloadable)

  • 117

    1.5.2.5 5-day Glycolytic Day 5 (Downloadable)

  • 118

    1.5.3.1 4-day ATP-Pcr Day 1 (Downloadable)

  • 119

    1.5.3.2 4-day ATP-Pcr Day 2 (Downloadable)

  • 120

    1.5.3.3 4-day ATP-Pcr Day 3 (Downloadable)

  • 121

    1.5.3.4 4-day ATP-Pcr Day 4 (Downloadable)

  • 122

    1.5.4.1 5-day Eccentric Day 1 (Downloadable)

  • 123

    1.5.4.2 5-day Eccentric Day 2 (Downloadable)

  • 124

    1.5.4.3 5-day Eccentric Day 3 (Downloadable)

  • 125

    1.5.4.4 5-day Eccentric Day 4 (Downloadable)

  • 126

    1.5.4.5 5-day Eccentric Day 5 (Downloadable)

  • 127

    1.5.5.1 5-day Isometric Day 1 (Downloadable)

  • 128

    1.5.5.2 5-day Isometric Day 2 (Downloadable)

  • 129

    1.5.5.3 5-day Isometric Day 3 (Downloadable)

  • 130

    1.5.5.4 5-day Isometric Day 4 (Downloadable)

  • 131

    1.5.5.5 5-day Isometric Day 5 (Downloadable)

  • 132

    1.5.6.1 5-day Concentric Day 1 (Downloadable)

  • 133

    1.5.6.2 5-day Concentric Day 2 (Downloadable)

  • 134

    1.5.6.3 5-day Concentric Day 3 (Downloadable)

  • 135

    1.5.6.4 5-day Concentric Day 4 (Downloadable)

  • 136

    1.5.6.5 5-day Concentric Day 5 (Downloadable)

  • 137

    1.5.7.1 5-day Power Day 1 (Downloadable)

  • 138

    1.5.7.2 5-day Power Day 2 (Downloadable)

  • 139

    1.5.7.3 5-day Power Day 3 (Downloadable)

  • 140

    1.5.7.4 5-day Power Day 4 (Downloadable)

  • 141

    1.5.7.5 5-day Power Day 5 (Downloadable)

  • 142

    1.5.8.1 5-day Speed Day 1 (Downloadable)

  • 143

    1.5.8.2 5-day Speed Day 2 (Downloadable)

  • 144

    1.5.8.3 5-day Speed Day 3 (Downloadable)

  • 145

    1.5.8.4 5-day Speed Day 4 (Downloadable)

  • 146

    1.5.8.5 5-day Speed Day 5 (Downloadable)

  • 147

    1.5.9.1 3-day Eccentric Day 1 (Downloadable)

  • 148

    1.5.9.2 3-day Eccentric Day 2 (Downloadable)

  • 149

    1.5.9.3 3-day Eccentric Day 3 (Downloadable)

  • 150

    1.5.10.1 3-day Isometric Day 1 (Downloadable)

  • 151

    1.5.10.2 3-day Isometric Day 2 (Downloadable)

  • 152

    1.5.10.3 3-day Isometric Day 3 (Downloadable)

  • 153

    1.5.11.1 3-day Concentric Day 1 (Downloadable)

  • 154

    1.5.11.2 3-day Concentric Day 2 (Downloadable)

  • 155

    1.5.11.3 3-day Concentric Day 3 (Downloadable)

  • 156

    1.5.12.1 3-day Power Day 1 (Downloadable)

  • 157

    1.5.12.2 3-day Power Day 2 (Downloadable)

  • 158

    1.5.12.3 3-day Power Day 3 (Downloadable)

  • 159

    1.5.13.1 3-day Speed Day 1 (Downloadable)

  • 160

    1.5.13.2 3-day Speed Day 2 (Downloadable)

  • 161

    1.5.13.3 3-day Speed Day 3 (Downloadable)

  • 162

    1.5.14.1 3-day Hybrid Day 1 (Downloadable)

  • 163

    1.5.14.2 3-day Hybrid Day 2 (Downloadable)

  • 164

    1.5.14.3 3-day Hybrid Day 3 (Downloadable)

  • 165

    1.5.15 Oxidative Download Week (Downloadable)

  • 166

    1.5.16.1 3-day Speed Download Day 1 (Downloadable)

  • 167

    1.5.16.2 3-day Speed Download Day 2 (Downloadable)

  • 168

    1.5.16.3 3-day Speed Download Day 3 (Downloadable)
  • Chapter 11: 9.0 Bonus Content

  • 169

    Optimal Off Season Speed and Conditioning Guidelines for Lifting and Running for Sprinting Sports

  • 170

    Triphasic Training Exersise Manual Ankle Rocker Part 1

  • 171

    Triphasic Training Exercise Manual Ankle Rocker Part 2

  • 172

    RPR Breathing Reset - Reflexive Performance Reset Effects Part 1

  • 173

    RPR Breathing Reset - Reflexive Performance Reset Effects Part 2

  • 174

    Bench Press Setup for Athletes to get Stronger and More Explosive - Triphasic Training

  • 175

    Triphasic Training Coaching Points Bench Abduction Concentric

  • 176

    Triphasic Training Coaching Points Bench Abduction Reactive OC D

  • 177

    Triphasic Training Coaching Points Bench Adduction Reactive OC D

  • 178

    Edit Triphasic Training Coaching Points Bench Press Below 80

  • 179

    Triphasic Training Coaching Points Bench Press Concentric

  • 180

    Triphasic Training Coaching Points Bench Press Eccentric

  • 181

    Triphasic Training Coaching Points Bench Press Isometric

  • 182

    Triphasic Training Coaching Points Board Bench Press

  • 183

    Triphasic Training Coaching Points Chin Up Bottom Half

  • 184

    Triphasic Training Coaching Points DB Bent Over Row Below 80 OC D +

  • 185

    Triphasic Training Coaching Points DB Bent Over Row Concentric

  • 186

    Triphasic Training Coaching Points DB Bent Over Row Eccentric

  • 187

    Triphasic Training Coaching Points DB Bent Over Row Isometric

  • 188

    Triphasic Training Coaching Points DB Incline Press Below 80 OC D + 1

  • 189

    Triphasic Training Coaching Points DB Incline Press Below 80 Reps Speed

  • 190

    Triphasic Training Coaching Points DB Incline Press Concentric

  • 191

    Triphasic Training Coaching Points DB Incline Press Eccentric

  • 192

    Triphasic Training Coaching Points DB Incline Press Isometric

  • 193

    Triphasic Training Coaching Points DB Psoas Single Leg Squat Below 80 OC D + 1

  • 194

    Triphasic Training Coaching Points DB Psoas Single Leg Squat Concentric

  • 195

    Triphasic Training Coaching Points DB Psoas Single Leg Squat Eccentric

  • 196

    Triphasic Training Coaching Points DB Psoas Single Leg Squat Eccentric

  • 197

    Triphasic Training Coaching Points DB Psoas Single Leg Squat Isometric

  • 198

    Triphasic Training Coaching Points DB Shoulder Press Below 80 OC D + 1

  • 199

    Triphasic Training Coaching Points DB Shoulder Press Concentric

  • 200

    Triphasic Training Coaching Points DB Shoulder Press Eccentric

  • 201

    Triphasic Training Coaching Points DB Shoulder Press Isometric

  • 202

    Triphasic Training Coaching Points DB Split Squat Below 80 OC D +1

  • 203

    Triphasic Training Coaching Points DB Split Squat Below 80 Reps

  • 204

    Triphasic Training Coaching Points DB Split Squat Concentric

  • 205

    Triphasic Training Coaching Points DB Split Squat Isometric

  • 206

    Triphasic Training Coaching Points DB Step Up Bottom Half

  • 207

    Triphasic Training Coaching Points DB Step Up

  • 208

    Triphasic Training Coaching Points DB Walking Lunge

  • 209

    Triphasic Training Coaching Points Delt Bent Over Lateral Reactive Drop 1

  • 210

    Triphasic Training Coaching Points Delt OH Bent Over Reactive Drops

  • 211

    Triphasic Training Coaching Points Dips Below 80 OC D + 1

  • 212

    Triphasic Training Coaching Points Dips Concentric

  • 213

    Triphasic Training Coaching Points Drop Jumps

  • 214

    Triphasic Training Coaching Points Glute Ham Bar Lift Below 80

  • 215

    Triphasic Training Coaching Points Glute Ham Bar Lift Concentric

  • 216

    Triphasic Training Coaching Points Glute Ham Bar Lift Eccentric

  • 217

    Triphasic Training Coaching Points Glute Ham Bar Lift Isometric

  • 218

    Triphasic Training Coaching Points Glute Ham Hyper Incline

  • 219

    Triphasic Training Coaching Points Glute Ham Hyper

  • 220

    Triphasic Training Coaching Points Hex Deadlift Reactive

  • 221

    Triphasic Ranged Plyometric Method Part 1 Intro

  • 222

    Triphasic Ranged Plyometric Method Part 2 Intro

  • 223

    Triphasic Ranged Plyometric Method Part 10 French Contrast and potentiation Cluster

  • 224

    Replacing Olympic Lifts A More Sport Specific lift for Sport

  • 225

    Triphasic Training System Aerobic Training Concepts Part 3.5 - Elite Coaches forum intro

  • 226

    Triphasic Training Coaching Points Hip Flexor Prone Eccentric

  • 227

    Triphasic Training Coaching Points Hip Flexor Prone Isometric

  • 228

    Triphasic Training Coaching Points Hip Flexor Prone Reactice OC D

  • 229

    Triphasic Training Coaching Points Med Ball Chest Pass

  • 230

    Triphasic Training Coaching Points One Speed Development BW

  • 231

    Triphasic Training Coaching Points One Speed Development Trap Bar

  • 232

    Triphasic Training Coaching Points Partner Bench Abduction Eccentric

  • 233

    Triphasic Training Coaching Points Partner Bench Abduction Isometric

  • 234

    Triphasic Training Coaching Points Pull Up Bottom Half

  • 235

    Triphasic Training Coaching Points RDL

  • 236

    Triphasic Training Coaching Points Shuffle Walks

  • 237

    Triphasic Training Coaching Points Single Leg Squat

  • 238

    Triphasic Training Coaching Points Speed Band Bench Press Concentric Below 80 Phases

  • 239

    Triphasic Training Coaching Points Speed Band Bench Press Eccentric Isometric Phases

  • 240

    Triphasic Training Coaching Points Sport Back Squat Below 80

  • 241

    Triphasic Training Coaching Points Stair Walks

  • 242

    Triphasic Training Coaching Points Three Speed Development BW

  • 243

    Triphasic Training Coaching Points Three Speed Development Trap Bar

  • 244

    Triphasic Training Coaching Points Toes Up

  • 245

    Triphasic Training Coaching Points Two Speed Development BW

  • 246

    Triphasic Training Coaching Points Two Speed Development Trap Bar

  • 247

    Triphasic Training Coaching Points Wipers

  • 248

    Triphasic Training 13 training Zones Loading Parameters and Guidelines

  • 249

    Limitations with plyometrics and a fix-Reflexive Trimetric Method Part 1 of 5

  • 250

    Triphasic Ranged Plyometric Method Part 1 Intro Facebook Group

  • 251

    Triphasic Ranged Plyometric Method Part 2 Intro Facebook Group

  • 252

    Triphasic Ranged Plyometric Method Part 2 Intro Facebook Group

  • 253

    Triphasic Ranged Plyometric Method Part 2 Intro Facebook Group

  • 254

    Performance Pattern Cycling for Athletes Part 3

  • 255

    The Goat Performance Drill - Raise Your Performance Ceiling

  • 256

    The Goat Performance Drill - Part 2 - Advanced 3 Ring Method

  • 257

    Performance Pattern Cycling for Athletes Part 1

  • 258

    Performance Pattern Cycling for Athletes Part 2

  • 259

    Elite Strength and Conditioning Programs

  • 260

    The Goat Performance Drill Part 3: Team Setting Updates and Review

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Triphasic Training Throwers Manual

The Triphasic Throws Manual is meant to include training methods specifically designed to enhance the development of the physical qualities of the track and field throwing 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...

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