This week’s guest is Cal Dietz. Cal’s work has literally changed my experience as a strength and conditioning coach. His system has filtered itself into nearly every training program I write in some form, not to mention all of the lessons and ideas that I’ve learned from him in the last few years.
I’ve spent a lot of time learning and listening to Cal, so I also have been conjuring up some good questions to ask him in this particular episode.
Cal is a wealth of information, and does a great job of using training data to back up is methods, so I always enjoy and use concepts he shares in our conversations. One of the most interesting things I’ve heard Cal speak on in the last few years are his updates to the original Triphasic model, particularly using supramaximal training to improve tissue quality, amongst other great benefits.
Cal Dietz is the author of Triphasic Training, Triphasic Training Football E-Manual, Triphasic Tactical Training Manual, Triphasic Training Lacrosse Manual
Podcast: Play in new window | Download (Duration: 40:51 — 37.3MB) | Embed
Subscribe: Apple Podcasts | Spotify | Amazon Music | Android | Pandora | iHeartRadio | JioSaavn | Podchaser | Gaana | Email | Deezer | Anghami | RSS
View more podcast episodes at the podcast homepage.
Today’s episode is brought to you by SimpliFaster, supplier of high-end athletic development tools, such as the Freelap timing system, kBox, Sprint 1080, and more.
Key Points:
- Some of the biggest things Cal has learned recently, and what Triphasic Training 2 will entail
- How Cal arrived at the use of heavy supramaximal training, and how athletes can be best served by this powerful method
- The bell curve of responses to supramaximal training, who responds best?
- Keys to the refining process in Cal’s methodology over the years in working with Track and Swimming
- Ideas on the 1×20 method, or selective HIT training situations, and how this can potentially fit within the framework on the Triphasic Training and supramaximal ideals
- The new Triphasic Training Lacrosse manual, and some of the glute training ideals within the book
- How many weeks out of the year do you think coaches can and should use complex training vs. more traditional loading patterns in the weight room.
- Cal’s work with Be Activated and RPR (Reflexive Performance Reset), and some of the ways this work filters into every aspect of athletic performance
Quotes:
“The biggest (new thing) in Triphasic Training 2 will be the use of the supramaximal method”
“(Using supramaximal training) I’ve made the tissue more resilient and stronger so it can withstand more stress” “It’s what’s taking place at the cellular level”
“Resting heart rates dropped 10-12 BPM in the mornings after supramaximal and isometric phases with a 10 second breath hold at the bottom of the isometric”
“Triphasic, if you’re going to use it your first time, should be an offseason program… if you’ve done it once or twice, if you’ve done the supramaximal, you can do the triphasic in season and retain some of those effects”
“In powerlifting, do the traditional triphasic program, then at 6 weeks out from competition, go into your traditional peaking plan, and you’ll see the best result”
“With the supramaximal, you need a good work capacity base to get the best response (wrestlers in particular)”
“If you can’t give up 5 weeks a year to build greater tissue resilience (using high tension training methods), and then you get away from it and start your running and everything else you can do… I don’t see how not running 5 weeks a year can bother an elite caliber athlete”
“I’ve never went wrong taking French Contrast and then changing it to the potentiation clusters… here’s why they work, the potentiation clusters are greater quality over the French Contrast… by increasing the quality of the rep and movement, I’ve never went wrong to see someone improve in sports performance”
“If you hold various (glute isometrics) for an extended period of time, it activates (the motor control cortex) and then increases glute firing”
“(The French Contrast) wasn’t supposed to work that well… I used to do my strength work, and then my speed and power work in a later phase, but, the French Contrast, it got my athletes so strong, so fast with the Triphasic method, I just added them together and increased the training results I get”
“Introverts don’t detoxify very well, so they don’t recover as fast”
“The crazy thing to me is how the psoas is tied to one’s breathing… all the fascia from the psoas goes straight into the diaphragm”
Show Notes:
Triphasic Training Exercise Manual Ankle Rocker Part 1
Triphasic Training Exercise Manual Ankle Rocker Part 2
Glute hip extension
About Cal Dietz:
Cal Dietz has been the Head Olympic Strength and Conditioning coach for numerous sports at the University of Minnesota since 2000. He has consulted with Olympic and World Champions in various sports and professional athletes in the NHL, NFL, NBA, MLB, and Professional Boxing. During his time at U of M, he help founded and chairs the Sport Biomechanics Interest Group with its purpose to explore the physiological and biomechanical aspects of advanced human performance encompassing the various aspects of kinesiology, biomechanics, neuro-mechanics and physics. Dietz has also given numerous lectures around the country, as well as publish several scientific articles and dozens articles on training. Most recently, Dietz co-authored the top selling book, Triphasic Training: A systematic approach to elite speed and explosive strength performance. You can find Cal’s excellent book via his website: xlathlete.com.
Free Speed Training eBook - Velocity 101
Improving speed is one of the most popular topics in the athletic performance equation. Where there are many ideas and thoughts out there, as to particular training exercises, or setups, the more core aspects of speed training often go without mention. These include the fundamental aspects of what makes an athlete fast, specific sprint-power concepts, the relevance of "3D" motion, motor learning and more.
Velocity 101 will help you take a leap forward in understanding of what makes athletes fast, and how to train it effectively