ISC - Triphasic Training: Training by Adam Robinson in TrainHeroic

ISC - Triphasic Training

Ipswich Strength & Conditoning

Strength & Conditioning, General Fitness
Coaches
Adam Robinson and Damon Artiss

Triphasic 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.

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3 PHASES OF TRAINING
Triphasic Training is divided into 3 phases of training. Over these 3 x 4 week blocks you will find a variety of tempos and exercise stressors in order to maximise your power and strength production which can have a huge impact on sports performance measures and your overall strength around the gym.
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BLOCK TRAINING
Being 3 x phases this training programme is ideal to fit around a busy sporting or gym calendar. Insert each phase into suitable places in your schedule and still see improved results. The process can be repeated time and time again in order to help gains, whether in-season or during the off-season.
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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
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 // Dumbbells and/or Kettlebells // Resistance Bands
Recommended
Medicine Ball // Sled
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Sample Week
Week 1 of 12-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 3

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 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) 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 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.

coach-avatar 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.

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IMPROVE POWER, SPEED & STRENGTH

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

Get ISC - Triphasic Training
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ISC - Triphasic Training