Maximizing Power with Triphasic Training
Triphasic Training is a training method popular among performance and strength coaches for its ability to maximize power for sport specific movements as well as strength, speed, and overall athleticism. Developed by Cal Dietz, a renowned strength coach, Triphasic Training divides the muscle contraction cycle into three distinct phases: eccentric, isometric, and concentric. Understanding each of these phases and how to manipulate them in your training can lead to impressive improvements in performance. We’ve been integrating Triphasic blocks in our program for years. Whether their goal is to jump higher, throw harder, or run faster it’s our go to tool to deliver results. The key is knowing how long to focus on each respective phase based on time of year and where an athlete is developmentally.
The Three Phases of Muscle Contraction: Eccentric, Isometric, and Concentric
At the core of Triphasic Training is the recognition that muscle contractions are not all created equal. Instead of focusing solely on the concentric (muscle shortening) portion of the movement, Triphasic Training emphasizes all three phases of a movement to enhance total strength development.
1. Eccentric Phase: Maximizing Strength and Power
The eccentric phase occurs when the muscle lengthens under tension. For example, during a squat, the eccentric phase happens as you lower your body down to the ground. The eccentric phase is actually a key player in building maximal strength and power. During this phase the goal is to increase the size and density of Type 2 (fast twitch) muscle fibers and increase the cross sectional area (mass). In addition we can increase flexibility and active ranges of motion.
In Triphasic Training, the eccentric phase is typically emphasized for longer durations than in traditional training programs. The goal during this phase is to control the lowering of the weight in a slow, deliberate manner, often taking 3 to 5 seconds. This type of slow, controlled eccentric motion helps increase muscle tension, which leads to greater hypertrophy (muscle growth) and improved force production.
2. Isometric Phase: Building Stability and Strength at Joint Angles
The isometric ISO phase occurs when the muscle is held under tension but does not change length. An example of this would be pausing at the bottom of a squat, or holding a plank position. This phase is crucial for developing strength at specific joint angles and improving overall stability, both of which are essential for athletic performance.
In Triphasic Training, the goal of the isometric phase is to teach the nervous system to activate and recruit motor units within the new muscle profile built in the eccentric phase. The ISO phase is typically added at the point of the most significant tension in the movement, where the muscle is working hardest (e.g., at the bottom of a squat or during the lowering phase of a bench press). By holding this position for several seconds, athletes can improve their ability to generate force from a dead stop or under high tension, both of which can carry over to more powerful explosive movements.
3. Concentric Phase: Power and Speed Development
The concentric phase is when the muscle shortens, or contracts, to produce movement. This is typically the most explosive phase of the lift. In a squat, this is the phase where you push back up to the standing position. In Triphasic Training, the concentric phase is typically executed as quickly and explosively as possible to maximize speed and power output.
The goal during the concentric phase is to focus on producing as much force as possible in a short amount of time. This improves the athlete’s ability to move fast and generate high levels of power—qualities that are critical for most sports, particularly those requiring sprinting, jumping, or rapid direction changes. Power development from the concentric phase can enhance performance across all sports, from football to track and field to basketball.
How Triphasic Training Maximizes Performance
By incorporating all three phases into a training cycle, Triphasic Training addresses multiple facets of athletic performance. Here’s how it helps athletes:
Increased Strength: Emphasizing the eccentric and isometric phases allows for greater muscle tension and force production, which translates to improved maximal strength.
Improved Power and Speed: The focus on explosive concentric movements builds power, while the emphasis on eccentric training helps to absorb and handle more force, both of which are essential for sprinting, jumping, and general athletic explosiveness.
Injury Prevention: By strengthening muscles in a variety of ways, especially through controlled eccentric work, athletes are better equipped to handle high forces during sports and reduce the likelihood of injury. Additionally, the isometric holds build stability, helping protect joints from sudden movements.
Enhanced Muscle Control and Neuromuscular Coordination: Triphasic Training fine-tunes the neuromuscular system by teaching the body to produce force across all phases of muscle contraction, improving overall coordination and control.
