The Implementation of Tri-Phasic Periodization for Strength and Speed Gains
by Jeff Lee on May 3, 2011May 2011: The Implementation of Tri-Phasic Periodization for Strength and Speed Gains
At Southeast Missouri State University our strength and conditioning department implements a block style training system with most of our athletic teams. By far one of the most impressive means we have implemented within our system has been something called tri-phasic periodization. Cal Dietz (Director of Strength and Conditioning at the University of Minnesota) discussed the implementation of such a system during the University of Richmond Strength and Conditioning Clinic this past April. After speaking with Cal about how he implements it, we put our own twist on the system and have been nothing less than shocked with the results.
So what exactly is tri-phasic periodization? Tri-phasic periodization breaks up a training block in to 3 segments; 2 week eccentric block, 2 week isometric block, and a 2 week concentric block, and after completing the six weeks a 1-2 week de-load is absolutely necessary. While implementing this program we have given our athletes complete rest during this de-load although they are allowed to do any type of training as long as they don’t touch a barbell for bench, squat, or deadlift, yet most choose to do nothing.
As far as exercise selection goes there are a few routes you can take. You can either utilize this method for primary lifts (squat, bench) or for accessory lifts (walking lunges, single leg squats, glute ham raises, pull-ups). At Southeast, I have used both models, during the off-season period primary lifts seem to work better and during our in-season period the accessory path works EXTREMELY well (I would also suggest this path for those who are looking for a challenge but are beat up and don’t feel like putting a bar on the back).
For our tri-phasic blocks, we have implemented this system to develop two entirely different attributes, maximal strength or speed/power. Currently, our football players are implementing the speed oriented block during our spring ball season. I have listed our loading scheme below for either approach.
Maximal Strength
[columns ]
[column size=”1/3″]WK 1 80% (ECCENTRIC)
3×3 w/ 6 second eccentric[/column]
[column size=”1/3″]92% (NORMAL LOADING
3×1[/column]
[column size=”1/3″]70% (ECCENTRIC)
3×4 w/ 6 second eccentric[/column]
[/columns]
[columns ]
[column size=”1/3″]WK 2 85% (ECCENTRIC)
3×3 w/ 6 sec. ECC[/column]
[column size=”1/3″]3×1 (BEAT LAST WEEK’s BEST)[/column]
[column size=”1/3″]75% (ECCENTRIC)
3×4 w/ 6 second eccentric[/column]
[/columns]
[columns ]
[column size=”1/3″]WK 3 80% (ISOMETRIC)
3×3 w/ 3 sec. ISO base this off of last Wednesday’s Best[/column]
[column size=”1/3″]3×1 @ 92-95% (normal loading) based off of last Wednesday’s best[/column]
[column size=”1/3″]70% (ISOMETRIC)
3×4 of WK 2’s Best Squat[/column]
[/columns]
[columns ]
[column size=”1/3″]WK 4 85% (ISOMETRIC – Box Squat)
3×3 based off of WK 2’S BEST[/column]
[column size=”1/3″]3×1 (BEAT LAST WEEK’s BEST)[/column]
[column size=”1/3″]75% (ISOMETRIC – Box Squat)
3×4 w/ WK 2’s Best[/column]
[/columns]
[columns ]
[column size=”1/3″]WK 5 80% (move bar as fast as possible)
3×3 based off of Wk 4’s Best[/column]
[column size=”1/3″]3×1 @ 92-97% of WK 4’s Best[/column]
[column size=”1/3″]70% (move bar as fast as possible
3×4 based off of Wk 4’s Best[/column]
[/columns]
[columns ]
[column size=”1/3″]WK 6 85% (move bar as fast as possible)
3×3 based off of Wk 4’s Best[/column]
[column size=”1/3″]3×1 (WORK UP TO NEW MAX)[/column]
[column size=”1/3″]75% (move bar as fast as possible
3×4 of WK 4’s Best.[/column]
[/columns]
Under the maximal strength template, we used 3 of our football players during the peak of our summer conditioning program this past year and on average they gained 70 pounds on their maximal squat over this period. Keep in mind we were running 5 days per week and squatting 3 days per week and still experienced these results! When planning your accessory lifts during this time, stick to 3 TOTAL lifts/day. So squat, lunge/step-up, and low back/hamstring movement or abs. Keep it simple!
Here are some videos to give you reference to how these exercises are executed. For the eccentric phases, we use a 6 second lowering count with the spotter helping the lifter back up to the top of the lift and with the isometric phases we use a 3 second count at the bottom of the lift.
As for a speed/power block, the percentages would stay relatively the same throughout the block. Again we still follow a 2 week min-block for eccentric, isometric, and concentric phases.
Speed
[columns ]
[column size=”1/3″]WK 1 70% (ECCENTRIC) 3×3[/column]
[column size=”1/3″]5×1 (up to 80%)[/column]
[column size=”1/3″]55% (ECCENTRIC) 3×4[/column]
[/columns]
[columns ]
[column size=”1/3″]WK 2 75% (ECCENTRIC) 3×3[/column]
[column size=”1/3″]5×1 (up to 85%)[/column]
[column size=”1/3″]60% (ECCENTRIC) 3×4[/column]
[/columns]
[columns ]
[column size=”1/3″]WK 3 70% (ISOMETRIC) 3×3[/column]
[column size=”1/3″]5×1 (up to 80%)[/column]
[column size=”1/3″]55% (ISOMETRIC) 3×4[/column]
[/columns]
[columns ]
[column size=”1/3″]WK 4 75% (ISOMETRIC) 3×3[/column]
[column size=”1/3″]5×1 (up to 85%)[/column]
[column size=”1/3″]60% (ISOMETRIC) 3×4[/column]
[/columns]
[columns ]
[column size=”1/3″]WK 5 70% (DYNAMIC) 3×3[/column]
[column size=”1/3″]5×1 (up to 80%)[/column]
[column size=”1/3″]55% (DYNAMIC) 3×4 ADD CHAINS[/column]
[/columns]
[columns ]
[column size=”1/3″]WK 5 75% (DYNAMIC) 3×3[/column]
[column size=”1/3″]5×1 (up to 85%)[/column]
[column size=”1/3″]60% (DYNAMIC) 3×4 ADD CHAINS[/column]
[/columns]
Now some of your may be thinking, “What about upper body training?” or “I don’t feel like squatting 3 times per week”. There are multiple ways to implement this schedule. But if you don’t like any of my templates, find your own. These are just what have worked for us.
5 Days/Week
[columns ]
[column size=”1/5″]Monday[/column]
[column size=”1/5″]Tuesday[/column]
[column size=”1/5″]Wednesday[/column]
[column size=”1/5″]Thursday[/column]
[column size=”1/5″]Friday[/column]
[/columns]
[columns ]
[column size=”1/5″]Day 1 Lower[/column]
[column size=”1/5″]Upper Body Max Effort[/column]
[column size=”1/5″]Day 2 Lower[/column]
[column size=”1/5″]Upper Body Dynamic Effort[/column]
[column size=”1/5″]Day 3 Lower + Rep Effort Upper[/column]
[/columns]
4 Days/Week
[columns ]
[column size=”1/4″]Monday[/column]
[column size=”1/4″]Tuesday[/column]
[column size=”1/4″]Thursday[/column]
[column size=”1/4″]Friday[/column]
[/columns]
[columns ]
[column size=”1/4″]Day 1 Lower[/column]
[column size=”1/4″]Upper Body Max Effort[/column]
[column size=”1/4″]Day 2 Lower[/column]
[column size=”1/4″]Upper Body Rep Effort or Dynamic Effort[/column]
[/columns]
3 Days/Week
[columns ]
[column size=”1/3″]Monday[/column]
[column size=”1/3″]Wednesday[/column]
[column size=”1/3″]Friday[/column]
[/columns]
[columns ]
[column size=”1/3″]Day 1 Lower + Max Effort Upper[/column]
[column size=”1/3″]Day 2 Lower + Dynamic Effort Upper[/column]
[column size=”1/3″]Day 3 Lower + Rep Effort Upper[/column]
[/columns]
French Contrast
For those of you that are up for a MAJOR challenge, I suggest mixing tri-phasic blocks with plyometrics. This is what is referred to as French Contrast. French Contrast was the brain child of French sport-scientist Gilles Cometti. Contrast refers to alternating between slow speed sets and high speed sets, so by implementing strength training along with the plyometrics we experience positive changes in both maximal strength AND speed. As the saying goes, to be fast you must train fast. When selecting exercises for the French Contrast, try to look at the joint angles that will be encountered during the game to make this as specific as possible for our athletes. A simple grouping of jumps would be hurdle hops, dumbbell squat jumps, and split squat jumps. Between the sets of squats and each of the jumps give yourself at least 20 seconds rest. You want to be able to give each of the exercises the highest quality possible.
This would look like:
1. Squat Warm-up Sets – Whatever you need to do
2a. Squat (whatever mini-block you are in for the tri-phasic period)
2b. Hurdle Hops (over 4 hurdles quickly, but stick the last landing)
2c. DB Squat Jumps – x 6 (20-35#)
2d. Split Squat Jumps – x 6 total reps
Rest 3-5 minutes, and repeat for 3 sets
OR for those of you that need a visual example like me:
I hope that this article has given you some ideas in how you can improve both your strength and power. So if you are up for 6 weeks of the most grueling training you can imagine only to have your performance shoot through the roof, give tri-phasic periodization a rip. You won’t be disappointed.
References: Cometti, G. Endurance de Force ou Force d’Endurance.
Dietz, C. (2010, May). Programming Model of Tri-Phasic Exercise Sequencing Model, University of Richmond Strength and Conditioning Conference.
Siff, M.C. (2000). Supertraining. (Fifth edition). Denver, Colorado.
Thibaudeau, C. Theory and Application of Modern Strength and Power Methods.
Jeff Lee
Head Strength and Conditioning Coach
Southeast Missouri State University
On September 1, 2008 Southeast Missouri State announced the hiring of Jeff Lee as their new strength and conditioning coach for all 15 varsity sports. His duties will include overseeing the design and implementation of the strength training and conditioning programs.
Prior to his hiring Lee served at the same capacity at Canisius College.
Lee joined the Canisius College staff after serving a two-year stint as the assistant strength and conditioning coach at Yale University. There, he worked with 11 of the Bulldogs’ varsity teams and served as the primary strength and conditioning coach for the men’s and women’s ice hockey teams. He was responsible for designing and implementing speed, strength and conditioning programs for the hockey teams.
Lee also spent time as an assistant at The Citadel in Charleston, S.C. before Yale. He worked primarily with the school’s men’s basketball program as he earned his master’s degree in exercise science. He also worked at the United States Olympic Education Center in Marquette, Mich., where he developed and implemented strength training programs for 23 elite amateur boxers. Lee received his undergraduate degree in physical education from Western Illinois in 2003. A member of National Strength and Conditioning Association and the Collegiate Strength and Conditioning Coaches Association, he started his career as an intern at Binghamton University in August 2003.