In the constantly evolving landscape of athletic performance, coaches and practitioners are continually seeking strategies that deliver results without unnecessary complexity. One of the most powerful and time-efficient systems gaining traction in team sports is Triphasic Training. Originally developed by strength coach Cal Dietz, triphasic training bridges cutting-edge sports science with practical, game-ready performance. In this article, we’ll explore the theory behind triphasic training and break down its real-world application for athletes in team sports.
Understanding the Theory: What is Triphasic Training?
Triphasic training is cantered on the concept that all dynamic movements, from sprinting and jumping to changing direction are composed of three distinct muscle actions:
Eccentric (muscle lengthening under load)
Isometric (muscle holding tension without movement)
Concentric (muscle shortening to produce force)
Most traditional programs emphasise only the concentric phase (the lift or “go” phase). Triphasic training, however, isolates and intensifies each phase for specific adaptations (Dietz & Peterson, 2012).
Why It Works: The Science Behind It
Eccentric Training improves the body’s ability to decelerate, absorb force, and reduce injury risk (Douglas et al., 2017).
Isometric Training enhances joint stability and rate of force development by improving tension at critical positions (Lum et al., 2020).
Concentric Training develops explosive strength and power output—vital for acceleration and movement execution (Suchomel et al., 2016). This sequencing mirrors how athletes perform in sport: absorb, stabilize, explode.
Applying Triphasic Principles to Team Sports
Team sport athletes don’t just need power—they need repeatable, multidirectional, sport-specific power. Here’s how to apply triphasic training within a team environment:
1. Block Periodization Approach
Structure training into 2–3 week blocks, each targeting a specific phase:
Week 1–2: Eccentric focus (slow lowering, 5–7 sec tempo)
Week 3–4: Isometric holds at key positions (3–6 sec)
Week 5–6: Explosive concentric lifts (focus on bar speed)
This aligns well with modern periodization models for strength and power (Issurin, 2010).
2. Exercise Selection Matters
Stick with compound, athletic lifts that transfer to the field:
Eccentric: Back squat, RDLs, Nordic hamstrings
Isometric: Split squat holds, isometric bench press
Concentric: Trap bar jumps, Olympic lift derivatives
These choices promote specific adaptation through overload of each phase (Comfort et al., 2014).
3. Pair with Movement & Plyometrics
Use French contrast methods to amplify gains:
Example: Back squat → Isometric split squat → Jump squat → Depth jump
This pairing enhances neural drive and mimics sport-specific movement patterns (Rhea et al., 2003).
Case Study: Triphasic Training in a Football Team
During an 8-week preseason program, a professional Football team integrated triphasic blocks into their gym work:
Eccentric Phase: Controlled squats, Nordic curls
Isometric Phase: Paused lunges, wall sits
Concentric Phase: Trap bar jumps, sled pushes
Results: measurable increases in jump height, sprint speed, and reduced soft tissue injuries. This aligns with emerging research supporting eccentric and isometric work in reducing injury risk and boosting neuromuscular function (Van der Horst et al., 2015; Wirth et al., 2016).
Key Considerations for Coaches
Monitor Load: Triphasic is intense. Volume must be managed to avoid overtraining.
Tailor to the Calendar: Use high-intensity phases in the off-season or early pre-season.
Integrate with Practice: Don’t let gym work interfere with skill acquisition or field load.
Final Thoughts
Triphasic training is more than a buzzword, it’s a highly effective method rooted in biomechanical reality. When applied properly, it equips team sport athletes with the neuromuscular qualities needed to compete at the highest level. Whether you’re working with youth players or elite pros, integrating triphasic methods can elevate your physical preparation and bring science to the service of performance.
References
Comfort, P., McMahon, J. J., & Newton, R. (2014). Relative intensity of vertical jumps in relation to maximal strength and power in rugby league players. Journal of Strength and Conditioning Research, 28(10), 2831–2836.
Dietz, C., & Peterson, B. (2012). Triphasic Training: A systematic approach to elite speed and explosive strength performance. Bye Dietz Sport Enterprise.
Douglas, J., Pearson, S., Ross, A., & McGuigan, M. (2017). Chronic adaptations to eccentric training: A systematic review. Sports Medicine, 47(5), 917–941.
Issurin, V. B. (2010). New horizons for the methodology and physiology of training periodization. Sports Medicine, 40(3), 189–206.
Lum, D., Tan, F. X. W., & Pang, J. (2020). Isometric strength training benefits for sports performance and injury prevention. Strength and Conditioning Journal, 42(3), 55–63.
Rhea, M. R., Kenn, J. G., & Dermody, B. M. (2003). Alterations in speed and strength performance following a 6-week training program using the French contrast method. Journal of Strength and Conditioning Research, 17(4), 715–720.
Suchomel, T. J., Nimphius, S., & Stone, M. H. (2016). The importance of muscular strength in athletic performance. Sports Medicine, 46(10), 1419–1449.
Van der Horst, N., Smits, D. W., Petersen, J., Goedhart, E. A., & Backx, F. J. (2015). The preventive effect of the Nordic hamstring exercise on hamstring injuries in amateur soccer players: A randomized controlled trial. American Journal of Sports Medicine, 43(6), 1316–1323.
Wirth, K., Keiner, M., Hartmann, H., Sander, A., & Mickel, C. (2016). Effect of 8 weeks of free-weight and machine-based strength training on strength and power performance. Journal of Human Kinetics, 51(1), 45–55.