Triphasic Training
Perform For Sport
Strength & Conditioning, General FitnessTriphasic Training is a specific training programme designed to improve power production! By training the individual muscle contractions this programme can really help improve the rate of force production which can have a huge impact on overall strength and aspects of sports performance.
The programme itself is divided into 3 phases:
- Phase 1: Eccentric
- Phase 2: Isometric
- Phase 3: Concentric
Each phase focuses on these individual actions of muscle contraction, introducing particular stressors with the aim to help specific muscle adaptation. Using a variety of exercises and tempos this programme aims to help, teach and develop an athlete's ability to produce force, improve strength and ultimately use these aspects in their chosen sport or gym activity.
This programme is suitable for any team or individual sports performer who is looking to improve their strength, speed and power both in the gym and on the field, while advanced lifters and gym-goers can gain similar attributes while varying their training focus for a 12 x week period.
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
Adam Robinson
Having graduated from Brunel University with a degree in Sport & Exercise Science, 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.
Damon Artiss
Damon graduated from the University of Suffolk with a degree in Sports Science 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.
Through 3 x phases of training focusing on each stage of muscle contraction this programme can ensure you improve power, speed and strength whether for the benefit of sport or in the gym. Each block of training can be used as its own training focus, and wh
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