The document discusses the triphasic nature of muscle action, which consists of three phases - eccentric, isometric, and concentric. It explains that all dynamic movements begin with an eccentric muscle action, and emphasizes training the stretch reflex and stretch shortening cycle. The document also discusses different training methods like French contrast training and a triphasic undulating block model to effectively stress the muscles in different ways over time through concentrated loads, specificity, and systematic implementation of training parameters.

1. Triphasic
Training

2. TRIPHASIC NATURE OF MUSCLE ACTION
 All muscle action has 3 phases or is Triphasic
 Eccentric
 The muscle lengthens
 Each and every dynamic movement begins with and eccentric muscle action
 Hip dip before jumping
 Stores kinetic energy
 Trains the stretch reflex and stretch shortening cycle (SSC)
 Stretch Reflex
 Stretch Shortening Cycle
 Most effective over 80% of 1RM
 Always follow with explosive, concentric movement
 Neural pathways

3. TRIPHASIC NATURE OF MUSCLE ACTION
 All muscle action has 3 phases or is Triphasic
 Isometric
 Muscle length/joint angle does not change
 Transfer station
 Sand to concrete
 Actual maximal isometric force takes 0.3-0.7 seconds to accumulate
 Benefits to the stretch reflex and SSC
 Peformance rules
 Hit the ground like a brick
 Squeeze
 Spot
 Finish with explosive concentric movement

4. TRIPHASIC NATURE OF MUSCLE ACTION
 All muscle action has 3 phases or is Triphasic
 Concentric
 Rate of force development (RFD)
 Inhibition/Disinhibition or Agonist/Antagonist
 Synchronization – Recruitment of motor units is optimized. Produces efficient, powerful movement
 GTO
 Stretch Reflex
 SSC
 Rate Coupling
 Motor Unit Recruitment
 Rate Coding
 Reactive Ability
 TRAIN FAST!!
 Speed generally drops off after 3 or 4 reps

5. DEVELOPING STRENGTH & REACTIVE ABILITY WITH LOADS
ABOVE 80%
1. French Contrast
 Potentiation
2. Clustering
 Keeps Quality High
3. Oscillatory

6. FRENCH CONTRAST
 Combination of complex and contrast training
Four Exercises
1. Compound exercise > 80%
2. Plyo Jump
3. Weighted Jump > 30%
4. Plyo or Accelerated Plyo

7. TRIPHASIC UNDULATING BLOCK MODEL
 Good programs are laid out with an end goal in mind (periodization)
 Each phase builds on the last
 Stress is the foundation
 Stress the body
 Stress it often
 Stress it differently each time
 How? Undulating model in a block periodization system
 The strength coach’s job is to use a method of periodization that pursues an optimal level of
stress for the athlete

8. SEQUENCING OF PARAMETERS (PHASES/BLOCKS)
1. General Fitness (GPP or General Physical
Preparedness)
2. Maximal Strength
3. Strength Endurance and Power
4. Maximal Speed
 When different parameters are targeted in
the same workout they must be seen as
having a deleterious effect on one another
 Stress would be too little or too great
 Long term delayed training effect (LTDE) or
residuals

9. 5 KEY FACTORS
1. High Volume
2. High Intensity
3. High Frequency
4. High Expectations
5. Overreaching
 Each session combines 2 or 3 of these qualities

10. BLOCK SYSTEM
1. Concentrated Loads
2. Specificity
3. Systematic Implementation of Training Means

11. CONCENTRATED LOADS
 The highest levels of adaptation are achieved through highly concentrated stress
 This allows only one parameter to be trained at a time
 Mixed training results in mixed results
 Only allows for one to three peaks per year
 Differing neurological signals interpreted by the athlete’s body cause confusion in the homeostatic response
 Mixed training doesn’t provide sufficient stimuli for high level athletes

12. SPECIFICITY
 Stress leads to positive adaptation
 Adaptations take place for limited time (diminished returns)

13. SYSTEMATIC IMPLEMENTATION OF TRAINING MEANS
 Only 1 parameter is used at a time
 Parameter:
 Application of training means must be well thought out (periodization)
 Take advantage of LTDE or residuals by peaking close to competition

14. LOADING PARAMETERS
 When developing strength and power, QUALITY is your goal. NOT quantity
 Monday
 Medium Intensity 82-87%, Medium Volume
 Wednesday
 High Intensity 90-97%, Low Volume
 Friday
 Lower Intensity,75-80% High Volume
 Use a less stressful exercise than used on Monday
 Single Leg, Leg Press, Box Squat, Front Squat

15. UNDULATION
0
1
2
3
4
5
6
7
8
Monday Wednesday Friday
M/W/F Undulation
Volume Intensity

16. PRILEPIN’S CHART