Triphasic Training

Aerobic Training Block

One
Cal Dietz
Cal.dietz@gmail.com
The Triphasic GPP manua
l This manual can be purchased here

https://coachtube.com/course/health-fitness/triphasic-training-manual-to-elite-aerob
ic-health-implementation-and-concepts-of-general-preparation-phases-gpp/926767
8
Functional Reserve Range

• Twins
• Athlete 1 - Resting Heart Rate – 65
• LTH – 165 – FRR – 100

• Athlete 2 - Resting Heart Rate – 32

• LTH – 172 – FRR – 140
• Difference of 40 beats
• Reliance to Stress – Management of Stress
The Importance of Aerobic Training

• Increase athlete’s “Functional Reserve Range”

• By simultaneously lowering resting HR and increasing Lactate
Threshold
• Increases the athlete’s window of stress and function
• This is the main goal of this phase
• Athletes with a bigger Functional Reserve can handle more
stress
• Team Sports Success = Repeated Sprint Ability or “Repeated Max
Effort Ability”
• All energy systems rely on the Aerobic System
• replenishes Creatine Phosphate stores faster to be able to do
more maximum efforts
Physiological Goals of Aerobic Training Block
(2-3 weeks)

• Cellular Adaptations > Results

• Focusing on the cellular adaptations will set the
athletes up for better results in the long run i.e. by
the time preseason/season approaches
• Muscle cells will build more mitochondria
• Enlargement of Heart and vascular system (arteries,
blood vessels, capillaries, etc.)
Aerobic Training Block (2-3 weeks)

• Heart rate must stay in appropriate range

• Aerobic Range: 120bpm to <170bpm
• Stay below Lactate Threshold (> ~170bpm)
• Tape over mouth
• Enforces proper breathing patterns (diaphragm, belly breathing)
• Increases vasodilation
• Expands nasal cavity
• Barefoot if possible depending on your facility's policies
• Proprioception
• Strengthen and maintain joint integrity
• “Push through big toe and squeeze glute.”
Training Methods

• Contralateral Circuit
• 5 minute isometric holds
• EDT
• Super Endurance
• Metabolic Running
 Sample Aerobic Training Week

Monday Tuesday Wednesday Thursday Friday

Options: 5 Minute ISO Holds Options: 5 Minute ISO Holds Options:

1. Contralateral 1. Contralateral 1. Contralateral
2. Super 2. Super 2. Super
Endurance Endurance Endurance
3. EDT 3. EDT 3. EDT
Contralateral Circuit

• Peripheral Heart Training Effect

• Simple 2 Exercise Circuit (20/30 seconds ON/10 seconds OFF):
• Left Leg Lunge- Right Arm Row & visa versa
• Right Leg Lunge- Left Arm Press & visa versa
• Heart and vascular system has to work harder to pump blood all
over the body

• Athletes won’t appear to be working extremely hard, but the heart

and vascular system will be stressed higher than compared to
conventional training methods in this zone, i.e. straight ahead
jogging
Contralateral Circuit

• Simplify - 3 Lifts – Lunge w Band Press – Step up w Press – Lunge W

Band Row

• Hold Breath with Breath out of Lungs

• Google “Cross Crawl Benefits”

• Use RPR Glute Pattern Concepts.

•
Five minute Isometric Hold

• 2 days a week
• Invented by Russian high jump Coach 1960’s
• Local aerobic endurance
• Restricts blood flow to muscles
• creates hypoxic environment
• 30% load
• avoid lactate effect
• still allows oxygen to leak into muscle
• Tissue remodeling
• fascia gets stretched
• allows athletes to hold positions
• Sample
Escalating Density Training (EDT)

• 50 % percent of 1RM singles

• Opposing movements paired together
• 5 minutes Back and Forth
• Examples
• Back squat with bench press
• Lat Pulldown with Db RDL
• Close Grip Bench with Chinup
• Effective for power sport athletes to train aerobically
Super Endurance

• Improves Athlete’s Work capacity

• Improves muscular endurance
• Simple but effective
• Heart Rate should stay in the aerobic zone
• 120bpm-170bpm

• Sample workout
Metabolic Running

• First Straight Jogging

• 110 BPM

• Then Implement at Same Pace

• Heart rate goes to 170 BPM
Proper Breathing

• Purpose of breathing is to excrete excess CO2, not

all of it
• Vast majority breathes 2-3 times more air than
normal
• caused by stress, lifestyles, overheated homes, lack of fitness
• Overbreathing = constriction
• in airways and blood vessels
• Amount of O2 available depends on CO2 in blood
• Bohr Effect
Proper Breathing (Cont.)

• Goal:
• increase tolerance of high CO2/O2
• Holding breath leads to drop in O2 saturation
• produce more RBC’s to offset
• Mouth breathing = more sympathetic
• chest breathing
• activates upper chest, reduced O2 uptake in arterial blood
• causes low energy/concentration

• Oxygen Advantage – Dan Fichter

Bohr Effect

• How O2 is released from hemoglobin to

muscles/organs
• Overbreathing leads to decreased CO2
• Hemoglobin will hang on to O2 in the presence of
CO2
• deep breaths during stressful situations will have opposite
effect
Breathing for Performance

• BRING THE MOUNTAINS TO YOU

• Holding breath with exercising
• Be sure to use high quality pulse oximeter to accurately measure
levels: 94-80%
• This is used with GPP Block 1
• May have been Altitude Sickness
• Download weeks
Breathing for Performance

• Actual amount of O2 available to body depends on CO2 in blood:

Bohr Effect
• BOLT Score and Breathing Volume
o    10 s BOLT: loud, heavy, erratic, chest and mouth breathing
typical; 15-30 breaths/min
o    20 s BOLT: heavy but regular breathing, natural pause of 1-2 s;
15-20 b/m
o    30 s BOLT: calm, gentle breathing; 10-15 b/m
o    40 s BOLT: effortless, calm, quiet breathing, pause of 4-5 s, 6-10
b/m
·         BOLT Score and Sports Performance
Speed and Skill Optimization A Proposal for a New Practice Paradigm
Speed and Skill Optimization A Proposal for a New Practice Paradigm

Early Practice Pre Lifting

Duration of the Rest Period Repetition
Drill Guidelines

3 seconds 50 to 75 seconds 8 -12

5 seconds 75 to 90 seconds 6-8

7 or 8 seconds 90 to 120 4-6

seconds
Speed and Skill Optimization A Proposal for a New Practice Paradigm

Post Practice – post lifting conditiong

Duration of the Drill Rest Period Repetition

Guidelines
3 seconds 20 to 30 seconds 18

5 seconds 30 to 40 seconds 14

7 or 8 seconds 30 to 45 seconds 10 -12

Speed and Skill Optimization A Proposal for a New Practice Paradigm

Duration Rest Repetition Duration of Rest Period Repetition

of the Drill Period Guidelines the Drill Guidelines

3 seconds 20 to 30 10-20
3 seconds 50 to 75 8 -12 seconds
seconds
5 seconds 75 to 90 6-8 5 seconds 30 to 40 9 -16
seconds seconds

7 or 8 90 to 120 4 -6 7 or 8 30 to 45 7-12
seconds seconds seconds seconds
DO THIS: AGILITY ACCELERATION TOP SPEED
DO NOT DO THIS
Neural Perplexity

• Neural Perplexity Video Educational

• Exercise Video