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.
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 Walkout 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
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
3 x 5
F
Turkish Get Up (ISC)
3 x 5
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) Arabesque 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
DB 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
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.
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.
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
Get Triphasic Training: Eccentrics