Modified Triphasic Systems for the Tactical Athlete

Triphasic training is arguably one of the best and modifiable systems at all levels of athletics & in tactical strength and conditioning. However, sometimes coaches may not have established systems or might need clarity on applying the methods and models within the tactical setting. In this book, we will discuss the multiple ways you can program at each level, while simultaneously amplifying the end-user experience due to the voluntary nature of tactical strength and conditioning programs. Variations of programming that I have personally used will be given for the following tenures: Post-op-reconditioning, novice, intermediate & advanced tenures. There is also a section on how to apply these models with weekly and daily undulating periodization. Please note that all of these have been tested by myself and have shown tremendous results within programs I have helped run over the years.

Note: These examples will remove the traditional GPP block and peaking blocks seen in Cal Dietz’s triphasic training book for the sake of time and will focus on the eccentric, isometric & concentric blocks for coaches to program. As a practitioner, I give all credit to Cal Dietz for making this information public and hope to build on his systems already established in the tactical strength and conditioning realm.

Tenure #1

Post-operation rehab/reconditioning - Unfortunately, in the tactical setting injuries do occur and human performance teams must work together with individuals to assist post-operation/postphysical therapy needs. ATs and strength coaches collaborate to discuss how to solve the individual’s issues at hand. Let’s look at a made-up case study example:

Example: Athlete “A” has suffered from a torn meniscus from falling from a timed ruck outdoors in his knee. After 6 months of PT, he is ready to get back out into the field to support his unit, however, he is required to go to strength training and AT sessions 3x each week. Here is an example of how the triphasic training system could assist him with example programming for his Day 1 total body day.

Day 1: ECC PHASE Day 1: ISO PHASE Day 1: CONCENTRIC PHASE A1. Eccentric BW Squat 3x6 (6 sec down) A1. Isometric Goblet Squat 3x5 (4-sec iso) A1. Belt Squat Squat 3x10,8,6 (load to form A2. Eccentric Lat Pulldown 3x6 (6 sec up) A2. Isometric DB High Row 3x6 (4-sec iso each) or RPE 7-8)