Triphasic Ranged Plyometric Training with Cal Dietz, Strength and Human Performance Coach, Sport Science Consultant

Coach Dietz has been an Olympic Sports Strength and Conditioning coach for numerous sports at the University of Minnesota since 2000. During his tenure, Dietz has trained athletes that have achieved 540+ All-American honors, 10 NCAA Team National Champions, Teams that have won 34 Big Ten/WCHA championships teams, 29 Big Ten/WCHA Conference tournaments, 22 NCAA Final Four appearances, He has consulted with Olympic and World Champions in various sports and professional athletes in the NHL, NFL, NBA, MLB, MMA and Professional Boxing.

Triphasic Training: General Preparation Phases Training Manual will provide insight discussing the various methods that we have developed, adapted and utilized during these various phases early in training. Within this manual we present brief descriptions on each energy system, but delve much deeper into application discussing several new training modalities that have been developed in the past few months.

We are providing this drill to give you ideas on how to enhance your current practice drills. The idea is not to implement it exactly as is, but rather to tweak it to make it fit your system.

There is sound with the video, so please make sure that your sound is on.

This is a YouTube video, so you will need to be on a network that does not block YouTube videos.

If you would like to see more information about Coach Dietz’s entire presentation, click this link:
Triphasic Training: Manual to Elite Aerobic Health: Implementation and Concepts of General Preparation Phases (GPP)

Part 1

Part 2

Cal Dietz has been an Olympic Sports Strength and Conditioning coach for numerous sports at the University of Minnesota since 2000. During his tenure, Dietz has trained athletes that have achieved 540+ All-American honors, 10 NCAA Team National Champions, Teams that have won 34 Big Ten/WCHA championships teams, 29 Big Ten/WCHA Conference tournaments, 22 NCAA Final Four appearances, He has consulted with Olympic and World Champions in various sports and professional athletes in the NHL, NFL, NBA, MLB, MMA and Professional Boxing.

This manual was created solely to share these methods and to inspire questions within the coaching community so that we may continue developing as professionals for the betterment of our athletes.

There is sound with the video, so please make sure that your sound is on.

This is a YouTube video, so you will need to be on a network that does not block YouTube videos.

If you would like to see more information about Coach Dietz’s entire presentation, click this link Triphasic Speed Training Manual for Elite Performance: Part 1 The Spring Ankle Model

This article was provided by Training-Conditioning

When coaching a multi-sport athlete, it can be difficult to design a training program that caters to your specific sport while also addressing the athlete’s needs. Each sport has its own demands, and a multi-sport athlete may be stronger or weaker in certain areas based on the other sport(s) they play. But according to Jordan Tingman, CSCS, USAW L1, ACE CPT, CFL1, and contributor to the International Youth Conditioning Association, creating the right training program can help these athletes excel in every sport they compete in.

It starts with getting to know the athlete. Tingman recommends asking them a few questions: What have you done to train in the past? What sports do you play? Have you ever worked with a strength and conditioning professional or had any formal training outside of your sport? What injuries or structural issues have you had in the past? What are some things you would like to improve?

These questions will help you determine the training age of the individual and the types of exercises and intensity you will use going forward. Many young athletes don’t have experience doing resistance training, so even if they are already excelling in multiple sports, it’s important to start with the basics in the weightroom.

Know what other sports they play is key because it will help you understand the demands that are being placed on them. If they are repeating certain movements for one of the sports and creating muscle imbalances, you should look for ways to correct these imbalances during training. This will help them be better overall athletes and reduce the chances of injury.

Imbalances and weaknesses can also be linked to past injuries, so be sure to ask about those as well. If an athlete has suffered an injury in another sport under a different coach, you may not know about until you ask. Once you have this information, you can better determine what exercises to avoid, modify, or add in order to protect or strengthen some of the damaged or weakened muscles. With these extra precautions, you can help athletes be more resilient when it comes to further injury.

When asking athletes where they would like to improve, Tingman suggests having them get as specific as possible. There might be certain areas that they want to work or haven’t been able to address because of other sporting commitments in the past. Based on their goals, incorporate some drills or exercise into their training that will help them get to where they want to be.

Along with asking these questions of your multi-sport athletes, Tingman also recommends doing an assessment so that you can identify any glaring concerns. Put them through a series of dynamic warm-ups, such as High Knees, Butt Kickers, High Knee Hugs, Pendulums, Quad Stretch and Reach, Runners, Lateral Lunge and Pivot, Figure 4 with Air Squat, Carioca, Skips, Backward Run, Side Shuffle, and a two 10 yard sprints. Watching them move through these exercises will help you assess any of their physical limitations and adjust their training accordingly.

Here is a simple drill to help train your athletes to have a more explosive start.

In the video clip below Michael Cano, from ONEighty Athletics, demonstrates the Med Ball Toss Start. The drill is designed to help athletes have a more explosive start in the 40 yard sprint. Specifically it will help to improve the Drive Phase.

In this drill the athlete will assume the 40 yard start stance. The back foot should be three to four inches behind the front foot. It is important that they get low and maintain a positive shin angle.

The athlete will place a med ball on the ground in front of them. They will then pick up the ball nice and tight and explode out firing the ball into the wall.

Key Coaching Points:

• 40 yards start stance
• Positive shin angle
• Explode out not up

Coach Cano typically has his athletes do 3 sets of 5 repetitions.

If you are looking for more speed development ideas check out ONEighty Athletics Ultimate Speed Training Blueprint.

The YouTube video below has audio, so please make sure that your speakers are turned on and that you have access to the site. Note that some schools block access to YouTube.