ISC - Triphasic Training: Eccentrics

Ipswich Strength & Conditoning

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.

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BUILD MUSCLE
Focusing eccentric movement patterns with load can significantly help build connective tissue and muscle due to the increased time under tension.
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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.
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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
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 3 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
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Equipment
Required
Barbell // Dumbells // Weights Bench // Resistance Bands // Hex Bar
Recommended
Kettlebells // Mini-Bands // Stability Ball
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Sample Week
Week 1 of 4-week program
Sunday
Triphasic Training: Eccentric Block (4 Weeks): Week 1 Day 1

A

Welcome Message - Triphasic Training

1 x 1

B

Training Tip - Triphasic Training 1

1 x 1

Prep

C

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

D

Back Squat (ISC)

6 x 6 @ 65 %

E

Barbell RDL (ISC)

4 x 6 @ 70 %

F1

Single Arm DB Bent Over Row (ISC)

3 x 8

F2

Goblet Cossack Squat (ISC)

3 x 6

G1

Pallof Hold (ISC)

3 x 0:35

G2

Alternate V-Ups (ISC)

3 x 10

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

A

Training Tip - Triphasic Training 2

1 x 1

Prep

B

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

C

Bench Press (ISC)

5 x 5 @ 65 %

D

Barbell Bent Over Row (ISC)

4 x 6

E1

Eccentric Pull Up

3 x 3

E2

Eccentric Press Up (ISC)

3 x 5

F

Turkish Get Up (ISC)

3 x 5

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

A

Training Tip - Triphasic Training 3

1 x 1

Prep

B

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

C

Hex Bar Deadlift (ISC)

6 x 6 @ 65 %

D

Barbell Split Squat (ISC)

4 x 6

E1

Single Leg RDL (ISC)

3 x 8

E2

DB or KB Chest Fly (ISC)

3 x 6

E3

Cuban Press (ISC)

3 x 10

F1

Sit Up (ISC)

3 x 12

F2

Weighted Side Plank (ISC)

3 x 30

Coaches
coach-avatar Damon Artiss

Damon graduated from the University of Suffolk in 2017 before completing his MSc in Strength & Conditioning in 2018. Since then Damon has worked full time as a S&C coach and fully qualified personal trainer, having held roles at Ipswich Town Football Club. Damon joined the ISC Gym team in 2018 and has become an integral part of its growth and development.

coach-avatar Adam Robinson

Having graduated from Brunel University Adam has spent the last decade working as a S&C coach within sport. Having had previous roles in the LTA, Adam is currently the Head Strength & Conditioning Coach at Ipswich Basketball Academy and has previously worked within the GB set up. Adam helped set up ISC Gym in 2013 before taking sole ownership in 2019.

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PHASE 1: SLOW & CONTROLLED

The first part of the Triphasic Training plan is to build a good strength base by eccentrically loading the main movement patterns. This will allow us to progress successfully through the programme but also have positive strength and muscle building benefi

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ISC - Triphasic Training: Eccentrics