Triphasic program
Waggoner Training LLC
Functional Fitness, Functional TrainingThe Triphasic Program
Build more force. Move with greater efficiency. Become explosively fast.
A performance-driven training system designed to develop the neurological and muscular qualities that allow you to produce more force and express it faster.
The foundation of the program is simple: different phases, different tempos, different adaptations.
Through focused training phases emphasizing eccentric, isometric, and concentric actions, the Triphasic Program systematically develops the qualities that contribute to high-level athletic performance.
Train Every Phase of Force Production
Eccentric Phase — Build Control & Strength Develop your ability to absorb and control force while improving muscular strength and movement control.
Isometric Phase — Build Stability & Recruitment Improve your ability to create and maintain force while enhancing motor control, muscle recruitment, and neuromuscular coordination.
Concentric Phase — Express Force & Speed Turn that developed strength and recruitment into rapid force production, teaching you to express force explosively and move with greater speed.
This progression allows you to develop the entire force-production spectrum, rather than simply training one quality in isolation.
What You Can Expect to Develop Enhanced Motor Control — Greater precision, coordination, and control of movement. Improved Muscle Recruitment — A greater ability to activate and utilize the musculature required to produce force. Increased Neuromuscular Efficiency — A more effective connection between your nervous system and muscles. Greater Athletic Force Production — Develop the ability to produce high levels of force—the foundation of speed and power. Explosive Speed & Power — Learn to express force rapidly and explosively. Quality Hypertrophy Gains — Build muscle as a valuable supporting adaptation while keeping athletic performance as the primary objective. More Than Just Getting Stronger
The goal of the Triphasic Program isn't simply to make you stronger in the weight room.
It's to teach your body to control force, create force, and express force rapidly.
By progressing through dedicated eccentric, isometric, and concentric phases, you'll systematically develop the neuromuscular qualities that allow strength to become athletic power and explosive speed.
Control the force. Build the force. Express the force.
A1
Cossack Squat
1 x 10
A2
Overhead Squat w/ PVC
1 x 10
A3
Squat to RDL stretch
1 x 20
A4
WORLD'S GREATEST STRETCH
1 x 3
A5
Thread the needle leg extended
1 x 5
A6
Wall chest stretch
2 x 5
A7
IR/ER shoulder stretch w/PVC pipe
1 x 10
B1
Front Squat
3 x 5 @ 55, 60, 65 %
B2
Bent knee calf raise
3 x 12
C1
Bulgarian Split Squat
2 x 10
C2
Single Leg Hip Thrust
2 x 10
D1
Barbell Bench Press
3 x 5 @ 55, 60, 65 %
D2
DB Bicep Curls
3 x 12
E1
1-Arm DB Row
2 x 10
E2
DB Overhead Tricep Extension
2 x 10
A1
Thread the needle leg extended
1 x 5
A2
IR/ER shoulder stretch w/PVC pipe
1 x 10
A3
Wall chest stretch
2 x 5
A4
WORLD'S GREATEST STRETCH
1 x 3
A5
Squat to RDL stretch
1 x 20
A6
Overhead Squat w/ PVC
1 x 10
A7
Cossack Squat
1 x 10
B
Trap Bar Deadlift
3 x 5 @ 55 %
C
DB Lunges
3 x 16
D1
DB Push Press
3 x 5
D2
DB Farmer's Walk
3 x 20
E1
Seated Row
3 x 5
E2
DB Shrug
3 x 10
F1
Single arm pulldown
3 x 5
F2
Bus drivers
3 x 20
Conditioning
A
concentric/plyo warm up
Warmup 20 small pogos 5 big pogos 20 tibia lifts 20 yards toe to heel walk 10 opposite hand opposite foot touch 5 squat jumps 5 polliquin squats 10 yard forward/backward bear crawl
B1
Plyo Push-Up
3 x 8
B2
Pull-Up
3 x 8
C1
Floor Press
3 x 6
C2
Box Jump
3 x 12
D1
DB Step Up
3 x 16
D2
Lateral Hop
3 x 20
E1
Burpee Broad Jump
3 x 5
E2
Run
3 x 5
J.D. Waggoner
I'm a former All-Big 12 defensive end at Iowa State with 18+ years of lifting experience and 6+ years as a full-time coach also a former HIIT instructor of 4 years. I specialize in functional movement, power development, hypertrophy, and fat loss. I'm an Athletic Performance Coach at Jesuit Dallas.
Stop training just to get stronger. Start training to move faster, produce more force, and perform at a higher level. Triphasic systematically develops your eccentric, isometric, and concentric strength to improve motor control, muscle recruitment, neuromu
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