Triphasic Training: Eccentrics

Perform For Sport

Strength & Conditioning

Coaches

Damon Artiss and Adam Robinson

Phase 1: Eccentric

The first part of ISC Gym's Triphasic Training is focused on the eccentric loading of muscle contraction. 4 x weeks of slow and controlled movements under moderate loads will help build an incredibly solid foundation to maximise the rest of the programme. With the long term aim of this programme to be improving the rate of force production, all movements begin with an eccentric phase of contraction, so building an overall strong base can help ensure the final stages of the programme see the most benefit.

In addition to being the building blocks of ISC Gym's Triphasic Training, eccentric loading has huge overall trianing benefits which means this training block can be used as a stand along programme. These benefits include:

Muscle building

Improved strength

Connective tissue robustness

Opportunity to refine technique

Though used as the first part of the 12 x week Triphasic Training block, eccentric training can have benefits on anyones training whether sports performers or regular gym goers, and is an excellent tool to help prevent injury or aid late stage rehabilitation.

$15

Get Triphasic Training: Eccentrics

BUILD MUSCLE

Focusing eccentric movement patterns with load can significantly help build connective tissue and muscle due to the increased time under tension.

BUILD STRENGTH & PREVENT INJURY

Using eccentric loading patterns can help build strength of muscles and joints. The stronger these are the more likely we are able to cope with the demands of our sport and gym training. A strong body is a more robust one.

ONLINE S&C

All ISC Gym's programmes are delivered via the TrainHeroic app. Every session, exercise and coaching point is provided by the ISC Coaches, who are always on hand to review, give feedback and help you progress. Exercise demonstrations and coaching is on hand, wherever your are training.

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 3 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, and keep you going longer, all through an app.

Equipment

Required

Barbell // Dumbells // Weights Bench // Resistance Bands // Hex Bar

Recommended

Kettlebells // Mini-Bands // Stability Ball

Sample Week

Week 1 of 4-week program

Sunday

Triphasic Training: Eccentric Block (4 Weeks): Week 1 Day 1

Welcome Message - Triphasic Training

1 x 1

Training Tip - Triphasic Training 1

1 x 1

Prep

ISC Squat Mobility 1

Couch Stretch x 1 minute 90/90 Hip Rolls x 8 (Each Side) 90/90 Hip Rolls to Lunge (Each Side) Single Leg Wipers x 12 (Each Side) Glute Bridge x 15 Spiderman with Hip Lift x 10 (Each Side) Scap Wall Slides x 10 Band Pull Apart x 10 Hamstring Walk Out x 10

Back Squat (ISC)

6 x 6 @ 65 %

Barbell RDL (ISC)

4 x 6 @ 70 %

Single Arm DB Bent Over Row (ISC)

3 x 8

Goblet Cossack Squat (ISC)

3 x 6

Pallof Hold (ISC)

3 x 0:35

Alternate V-Ups (ISC)

3 x 10

Tuesday

Triphasic Training: Eccentric Block (4 Weeks): Week 1 Day 2

Training Tip - Triphasic Training 2

1 x 1

Prep

ISC Mobility Circuit 1

Cat Cow x 15 Thread The Needle x 12 (Each Side) 90/90 Hip Rolls x 10 (Each Side) Spiderman w/ Reach x 10 (Each Side) Spiderman w/ Hip Lift x 10 (Each Side) Squat to Stand x 10 Leg Swings x 15 (Each Side) Reverse Lunge to Knee Drive x 10 (Each Side) Band Pull Apart x 15 Scap Wall Slide x 10 Hamstring Walkouts x 10

Bench Press (ISC)

5 x 5 @ 65 %

Barbell Bent Over Row (ISC)

4 x 6

Eccentric Pull Up

3 x 3

Eccentric Press Up

3 x 5

Turkish Get Up (ISC)

3 x 5

Thursday

Triphasic Training: Eccentric Block (4 Weeks): Week 1 Day 3

Training Tip - Triphasic Training 3

1 x 1

Prep

ISC Mobility Circuit 4

Thread the Needle x 12 (Each Side) Bear to Downward Dog x 10 Tall Scorpion x 8 (Each Side) Lying Single leg Wiper x 10 (Each Side) Spiderman with Hip Lift x 10 (Each Side) Deep Squat Hold x 1 minute Sway Lateral Lunge x 10 (Each Side) Toe Touch x 8 (Each Side) Reverse Lunge to Knee Drive x 8 (Each Side) Hamstring Walkouts x 10

Hex Bar Deadlift (ISC)

6 x 6 @ 65 %

Barbell Split Squat (ISC)

4 x 6

Single Leg RDL (ISC)

3 x 8

DB or KB Chest Fly (ISC)

3 x 6

Cuban Press (ISC)

3 x 10

Sit Up (ISC)

3 x 12