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The Triphasic Undulating Block Method

The Triphasic Undulating Block Method

The Triphasic Training Block Method: Block Training with Undulating Variations in each Block Triphasic Training Method - 3  Introduction Triphasic training, a specialized method in strength and conditioning, has gained popularity among coaches and athletes for optimizing performance. The triphasic approach breaks down strength and power phases into three distinct components: eccentric, isometric, and concentric. In this article, we will delve into the details of the triphasic training method and explore its benefits for athletes.. Understanding the Triphasic Approach This method emphasizes the importance of structuring training into blocks and underscores the significance of block periodization in the triphasic method. Each block must include an undulation of load within the weekly loading, which refers to the variation in intensity during training sessions. This undulation of the load is a critical aspect of the triphasic approach, as it allows athletes to work with loads of different intensities during both preparatory and competitive phases. The Triphasic Undulating Block Method We Break down the triphasic undulating block method into several distinct phases, which are essential for developing strength and power. Let's explore these phases: Weeks 1 and 2: Eccentric Focus During these two weeks, the primary emphasis is on eccentric strength development. Athletes perform exercises with a slow eccentric phase, typically lasting around six seconds. This controlled eccentric phase helps in building the foundation for strength gains. Weeks 3 and 4: Isometric Focus Weeks 3 and 4 shift the focus to isometric strength. Isometric exercises involve holding a static position with a high level of muscle tension for three seconds or more. This phase is designed to eliminate the potential benefits of the stretch reflex and work on starting strength. Weeks 5 and 6: Concentric Focus In the final phase, athletes concentrate on the concentric aspect of strength. This involves explosive movements, where athletes aim to lift weights as quickly as possible. The goal is to transfer the strength gains from the previous phases into functional, dynamic actions. The Value of Eccentrics and Isometrics Eccentric training is known for its effectiveness in building muscle strength and control. Athletes perform controlled descents, which not only develop strength but also provide valuable feedback to the nervous system. This phase may involve heavy loads and weight releasers. Isometric training, on the other hand, focuses on static holds and emphasizes eliminating the stretch reflex. By pausing in the bottom position of a squat, for example, athletes work on developing starting strength, which is crucial for explosive movements. Managing Recovery and Load Intensity One key aspect of the triphasic method is understanding the recovery requirements for each phase. Eccentric and isometric training can be taxing on the nervous system and may require longer recovery periods than isometric training. Athletes and coaches need to adjust the training order based on individual recovery rates and goals.
Dr. Brad Schoenfeld: Muscle Hypertrophy

Dr. Brad Schoenfeld: Muscle Hypertrophy

Brad Schoenfeld, Ph.D, C.S.C.S., is an internationally renowned fitness expert and widely regarded as one of the leading authorities on body composition training (muscle development and fat loss). He is a lifetime drug-free bodybuilder, and has won numerous natural bodybuilding titles. Brad is a best-selling author of multiple fitness books. His newest release, The M.A.X. Muscle Plan (Human Kinetics, 2012), is a scientifically-proven approach to maximizing muscle development and has been widely referred to as the "muscle-building bible." Brad also has authored  Sculpting Her Body Perfect (over 150,000 copies in print), Look Great Naked (LA Times bestseller and #1 overall book on on multiple occasions), Women's Home Workout Bible, and others. Brad has been published or appeared in such consumer publications as Shape, Self, Fitness, Ladies Home Journal, Redbook, Cosmopolitan, Marie Claire, Woman's Day, Fit, The New York Times, New York Daily News, Gannett Suburban Papers, The Washington Post, Chicago Tribune, Oxygen, Musclemag, Ironman, Muscle and Fitness Hers, and many, many others. He is currently a columnist for Muscular Development Magazine and serves as a regular fitness expert for numerous popular websites. He has been a fitness correspondent for News 12 (Westchester, NY) and has appeared on over a hundred television shows including FOX Newschannel, CNN Headline News, CBS Evening News, UPN News, Good Day New York, Good Day LA, CBS New York Live, NBC Live at Five, and Today in New York, as well as hundreds of radio programs across the country. Brad is a consultant to Reebok International and provides educational content for their ReebokOne program. He also is on the advisory board for Dymatize Nutrition, a leading manufacturer of nutritional supplements. He was formerly the national spokesperson for Dreamfields Foods, makers of the world's premier low-carb pasta. Brad also have some new books coming out this year that are available for pre order: Science and Development of Muscle Hypertrophy and a book for females called Strong & Sculpted. Also make sure to check out his website where he publishes great blog post regarding his latest research. In this podcast, Brad and I discussed the mechanisms for muscle hypertrophy.
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