Lesson"Triphasic Training 13 training Zones Loading Parameters and Guidelines"

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
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1.5.1.2 5-day Oxidative Day 2
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1.5.1.3 5-day Oxidative Day 3
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1.5.1.4 5-day Oxidative Day 4
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1.5.1.5 5-day Oxidative Day 5
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Triphasic Training System Aerobic Training Concepts Part 1
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Triphasic Training System Aerobic Training Concepts Part 2
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Triphasic Training System Aerobic Training Concepts Part 3
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1.5.2.1 5-day Glycolytic Day 1
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1.5.2.2 5-day Glycolytic Day 2
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1.5.2.3 5-day Glycolytic Day 3
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1.5.2.4 5-day Glycolytic Day 4
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1.5.2.5 5-day Glycolytic Day 5
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Lactate Retention Method Triphasic Training Super Method
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1.5.3.1 4-day ATP-Pcr Day 1
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1.5.3.2 4-day ATP-Pcr Day 2
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1.5.3.3 4-day ATP-Pcr Day 3
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1.5.3.4 4-day ATP-Pcr Day 4
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Safety Bar Split Squat - Most Effective Athlete Lift Part 1
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Safety Bar Split Squat -Most Effective Athlete Lift - Part 2
29

1.5.4.1 5-day Eccentric Day 1
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1.5.4.2 5-day Eccentric Day 2
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1.5.4.3 5-day Eccentric Day 3
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1.5.4.4 5-day Eccentric Day 4
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1.5.4.5 5-day Eccentric Day 5
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1.5.5.1 5-day Isometric Day 1
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1.5.5.2 5-day Isometric Day 2
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1.5.5.3 5-day Isometric Day 3
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1.5.5.4 5-day Isometric Day 4
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1.5.5.5 5-day Isometric Day 5
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1.5.6.1 5-day Concentric Day 1
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1.5.6.2 5-day Concentric Day 2
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1.5.6.3 5-day Concentric Day 3
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1.5.6.4 5-day Concentric Day 4
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1.5.6.5 5-day Concentric Day 5
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1.5.7.1 5-day Power Day 1
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1.5.7.2 5-day Power Day 2
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1.5.7.3 5-day Power Day 3
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1.5.7.4 5-day Power Day 4
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1.5.7.5 5-day Power Day 5
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1.5.8.1 5-day Speed Day 1
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1.5.8.2 5-day Speed Day 2
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1.5.8.3 5-day Speed Day 3
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1.5.8.4 5-day Speed Day 4
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1.5.8.5 5-day Speed Day 5
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1.5.9.1 3-day Eccentric Day 1
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1.5.9.2 3-day Eccentric Day 2
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1.5.9.3 3-day Eccentric Day 3
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1.5.10.1 3-day Isometric Day 1
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1.5.10.2 3-day Isometric Day 2
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1.5.10.3 3-day Isometric Day 3
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1.5.11.1 3-day Concentric Day 1
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1.5.11.2 3-day Concentric Day 2
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1.5.11.3 3-day Concentric Day 3
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1.5.12.1 3-day Power Day 1
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1.5.12.2 3-day Power Day 2
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1.5.12.3 3-day Power Day 3
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1.5.13.1 3-day Speed Day 1
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1.5.13.2 3-day Speed Day 2
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1.5.13.3 3-day Speed Day 3
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1.5.14.1 3-day Hybrid Day 1
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1.5.14.2 3-day Hybrid Day 2
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1.5.14.3 3-day Hybrid Day 3
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1.5.15 Oxidative Download Week
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1.5.16.1 Speed Download Day 1
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1.5.16.2 Speed Download Day 2
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1.5.16.3 Speed Download Day 3
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1.6 Exercise Alternatives
Chapter 4: 2.0 Foundational Concepts
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2.1 Throwing Background
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2.2 Optimal Application of Stress
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2.3 Transfer of Training
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2.4 Injury Prevention
81

2.5 High Quality v Work Capacity
Chapter 5: 3.0 Triphasic Methodology
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3.0 Triphasic Methodology Intro
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3.1 Eccentric Muscle Action
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3.2 Isometric Muscle Action
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3.3 Concentric Muscle Action
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3.4 Stress an Untraining Story
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The Importance of Triphasic Training
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Triphasic Training Spring Model Tissue Concepts
Chapter 6: 4.0 Triphasic Training Periodization Model
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4.1 BLOCK MODEL
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4.2 Weekly Undulation
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4.3 GPP
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4.4 ABOVE 80
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4.5 55-80 BLOCK
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4.6 Below 55 Training
Chapter 7: 5.0 Other Important Concepts
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5.1 Two Spring Model
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5.2 Recovery
97

5.3 Olympic Lifts
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Triphasic Fast Twitch Repeated Sprint Ability RSA Sequencing Method Part 1
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Triphasic Fast Twitch Repeated Sprint Ability RSA Sequencing Method Part 2
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Triphasic Fast Twitch Repeated Sprint Ability RSA Sequencing Method Part 3
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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
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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
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Triphasic Training Coaching Points Bench Adduction Reactive OC D
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Edit Triphasic Training Coaching Points Bench Press Below 80
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Triphasic Training Coaching Points Bench Press Concentric
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Triphasic Training Coaching Points Bench Press Eccentric
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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 +
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Triphasic Training Coaching Points DB Bent Over Row Concentric
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Triphasic Training Coaching Points DB Bent Over Row Eccentric
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Triphasic Training Coaching Points DB Bent Over Row Isometric
188

Triphasic Training Coaching Points DB Incline Press Below 80 OC D + 1
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Triphasic Training Coaching Points DB Incline Press Below 80 Reps Speed
190

Triphasic Training Coaching Points DB Incline Press Concentric
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Triphasic Training Coaching Points DB Incline Press Eccentric
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Triphasic Training Coaching Points DB Incline Press Isometric
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Triphasic Training Coaching Points DB Psoas Single Leg Squat Below 80 OC D + 1
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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
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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
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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
Lesson 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