Cor.Fit
Football , Basketball, Baseball , Softball, Volleyball, Wrestling, Soccer, Track & FieldPhase 3 — Concentric Emphasis & Capstone
Mesocycle Summary:
Phase 3 serves as the capstone of the foundational Triphasic progression, building upon the structural integrity established through isometrics and the force-absorption capabilities developed through eccentric training. This phase shifts the primary emphasis toward concentric force production, rate of force development (RFD), and the ability to rapidly express the strength qualities developed throughout the previous phases.
Across four weeks of concentric-emphasized training, athletes will progressively overload the concentric portion of movement while maintaining the positional control and eccentric capacity developed earlier in the program. The final two-week peak will consolidate these adaptations and place a greater emphasis on maximizing force production and RFD.
The goal is not simply to become stronger, but to teach the athlete to access and express the strength they have built. By combining the structural foundation of Phase 1 with the force-absorption capabilities of Phase 2, Phase 3 provides the athlete with the tools to produce force more rapidly and efficiently.
This phase represents the Capstone of the modified Triphasic system—bringing together the previous phases to maximize the athlete's ability to transition from position → absorption → force production → force expression.
Primary Outcomes:
- Maximize concentric force production
- Increase rate of force development (RFD)
- Improve the ability to rapidly express available strength
- Overload and strengthen the concentric contraction
- Integrate the structural adaptations from Phases 1 and 2
- Improve the transition from force absorption to force production
- Consolidate technical and positional qualities under high-intensity demands
- Peak the athlete's ability to produce and express force by the conclusion of the mesocycle
1 sessions per week
Must use App app to view and log training
Program Training
A
Band Assisted Alternating Pogos
2 x 10
B
Band Assisted Alternating Lunge Jump
2 x 4
C
Sprinter Step Up Launches
2 x 4
D
Staggered Med Ball Vertical Toss
2 x 4
E
Single Leg Triple Broad Jump
4 x 1
A1
Pin Squat
6 x 3
A2
Banded Clam Shell
6 x 8
B
Front Rack Split Squat
3 x 8 @ 7
C
Romanian Deadlift (RDL)
3 x 8
D
Nordic Curl
3 x 8
E
Med Ball Slam
3 x 8
A
Stop and Go
4 x 1
B
5-10-5 Pro Agility
C
Figure 8
2 x 1
A
Single Leg High Knee
2 x 10
B
Single Leg Step Over
2 x 10
C
Dribbles Series
6 x 10
D
A Skip
2 x 20
E
B Skip
2 x 20
F
Straight Leg Shuffle
2 x 10
G
Straight Leg Bound
2 x 20
H
Low Level Alternating Bound
2 x 20
I
60 Yard Sprint
4 x 60
A1
Barbell Floor Press
6 x 3
A2
Wall Slides
6 x 8
B
Pull-Up
3 x 8
C
Barbell Overhead Press
3 x 8
D1
Barbell Bicep Curl
3 x 8
D2
DB Overhead Tricep Extension
3 x 8
E
Med Ball Backwards Toss
3 x 5
A
Treadmill Work
1 x 10:00
B1
Tree Pose
For Completion
B2
WORLD'S GREATEST STRETCH
For Completion
B3
Warrior 1
For Completion
B4
Warrior 2
For Completion
B5
Downward Dog Lunge Rotation
For Completion
B6
T-Spine Reach
For Completion
B7
Thoracic Extension on Foam Roller
For Completion
B8
Couch Stretch (Hip Flexors)
For Completion
C1
T Spine Foam Roll
For Completion
C2
Foam Roll IT Bands
For Completion
C3
Foam Roll IT Bands
For Completion
C4
Quad Foam Roll
For Completion
A
Band Assisted Pogos
2 x 10
B
Overspeed Jumps
2 x 4
C
Seated Med Ball Vertical Toss
8 x 1
D
Seated Box Jump
8 x 1
E
Approach Box Jump
8 x 1
A1
Trap Bar Deadlift
5 x 4
A2
Kneeling Jump
5 x 2
B
Bulgarian Split Squat
3 x 8
C
Cossack Squat
3 x 8
D
Barbell Hip Thrust
3 x 8
E
Med Ball Dynamic Side Toss
3 x 5
A1
Linear Pogo Jumps
2 x 10
A2
Single Leg Linear Pogos
2 x 10
B1
Band Resisted Piston Run
4 x 5
B2
2 Point Starts
4 x 10
C
Ball Drops
10 x 1
A1
Lateral Shuffle
2 x 10
A2
Lateral Power Shuffle
2 x 10
B
V Jumps
4 x 1
A1
Bench Press
5 x 4
A2
Band Face Pull
5 x 8
B
Bent Over Row
3 x 8
C1
DB Front Raise
3 x 8
C2
DB Lateral Raise
3 x 8
D
Chin-Up
3 x 8
E
Cable Tricep Extension
3 x 8
F
Med Ball Side Slam
3 x 5
A
Treadmill Work
1 x 10:00
B1
Tree Pose
For Completion
B2
WORLD'S GREATEST STRETCH
For Completion
B3
Warrior 1
For Completion
B4
Warrior 2
For Completion
B5
Downward Dog Lunge Rotation
For Completion
B6
T-Spine Reach
For Completion
B7
Thoracic Extension on Foam Roller
For Completion
B8
Couch Stretch (Hip Flexors)
For Completion
C1
T Spine Foam Roll
For Completion
C2
Foam Roll IT Bands
For Completion
C3
Foam Roll IT Bands
For Completion
C4
Quad Foam Roll
For Completion
