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Tagged: triphasic
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August 30, 2016 at 4:18 AM #2480ZiModerator
Hello MP Jamily!
I’ve recently completed my first massive off-season Triphasic strength block and would like to share with you snippet videos I’ve put on my Instagram. MP is a global community and we can’t be physically present majority of the time and I know that feeling where all of this is a bit of unknown territory. Searching examples online is terribly difficult and I mostly see powerlifters. So here’s me, putting it out there to the public, showing how I’ve executed a full triphasic cycle.
I will do this as a short series of posts. It will be split into three: Eccentric, Isometric, Reactive blocks.
I will try to explain what you are looking at as briefly as possible, including important background info.
You are welcome to discuss and ask me anything (AMA).Brief training history:
May 2014 – I’ve done a basic functional strength corrective program of my own, similar to Program.Zero based on free content on the Morrill Performance YouTube channel, using only kettlebells and dumbbells. I had a successful September tournament that proved the concepts with zero strains, pain or injury.
October 2014 – I wanted to take it further by buying a barbell and do the same thing again. While it went well, I could feel I was reaching a limit with my own simplistic program and needed something more.
June 2015 – The real adventure began when I finally consulted Tim and did a 12-week program combining various concepts for me to learn and execute. My program was light-years better and I learned so much. That day forward, I am able to accurately seek the information to bring me forward in programming by myself.
May 2016 – Conventional strength training was becoming less effective and discussions with Tim/Jonathan point to Triphasic as the next level of strength training. They both have done it, so I have to try it out too.18 weeks later – Two cycles of functional-high-rep strength building, one cycle of max strength and testing, and a complete 9-week triphasic block later, I am here fresh off my off-season to share with you how fun and amazing Triphasic has been.
August 30, 2016 at 4:19 AM #2481ZiModeratorReserved. Eccentric.
August 30, 2016 at 4:19 AM #2482ZiModeratorReserved. Isometric.
August 30, 2016 at 4:19 AM #2483ZiModeratorReserved. Reactive.
August 30, 2016 at 6:13 AM #2484ZiModeratorRight. I swear I remember seeing an “edit post” feature. Anyway…
- PHASE 1 – ECCENTRIC EMPHASIS
This is an 80%1RM front squat with 5 seconds eccentric emphasis.
This is a collage of my 90%1RM day which reactive, no eccentric emphasis.
You will find all three blocks will have the near 1RM days as fully reactive regardless. Pay some attention to these because you will see subtle improvements.
This is a 75%1RM Rear Foot Elevated Front Rack Split Squat with 5 seconds eccentric emphasis.
This is lighter than the other two days because it is for reps. Also I decided that this loading is best for unilateral and functional training because I put strength and reps on them while keeping it very challenging.I must apologize for not having more videos because I was only starting to get into publicly showing my workouts. I’m always slow to get into things and prefer testing waters before jumping in.
The other movements with eccentric emphasis include the Bench Press, Chin Up, Single Leg Deadlift (SLDL), Skater Squat, 1-arm DB press, Eccentric heel drops, eccentric hamstring curls… Yes, quite a lot.All of these take up a lot of time, so do not be surprised if your typical 1.5 hour workout becomes 2-3 hours long from the moment you enter the gym to the last rep of your last exercise. The first thing you will notice is you will feel extremely beat up from all the eccentric action. Soreness is something you live with day by day. You will find certain quirks of your body, so this is the best time to adjust and fix your issues. Train slow to be fast and efficient. Finally, brrreeeaaattttthhheeee~~~
August 30, 2016 at 6:56 AM #2485ZiModerator- PHASE 2 – ISOMETRIC EMPHASIS
I’ll begin with my Lateral Bound and Stick with single response. I featured this on my Instagram because I wanted to show:
1) You definitely should train your plyometrics in the gym environment.
2) The 2nd progression to true plyometrics is a “stick” absorbing force and then introduce a little “pop” in response.
3) You can do this after your warmup and before your main workout. It is a cognitive learning exercise and you need your brain fresh as possible.
A video posted by Ng Zi Wen (@nejiwiz) on
Here’s my 80%1RM Front Squat with isometric emphasis.
A video posted by Ng Zi Wen (@nejiwiz) on
Here’s my 75%1RM RFESS with isometric emphasis.
I remember now that I did not show bench pressing because it’s such a common exercise and I thought nobody needs to see benching.
So, here’s the surprise I got when I started isometric emphasis: IT IS VERY HARD. If not the hardest phase of all.
Another surprise I got when I did this phase: EXTREMELY great for correcting your form!
Holding heavy weight at end range of motion forces you to adjust your technique to be efficient. My joints were always sore.
The program is almost exactly the same as eccentric. This doesn’t mean there is no progression. Remember that while the program is the same, the emphasis has changed.August 30, 2016 at 7:39 AM #2486ZiModerator- PHASE 3 – REACTIVE EMPHASIS
I’ve remodeled my tissues with Phase 1 and Phase 2. Now it’s time to bring it all together and train to push weights hard.
Check out this 82.5%1RM Front Squat. Smooth! I contrast it with a Vertical Jump Continuous; look at me bounce up and down with consistency.
A video posted by Ng Zi Wen (@nejiwiz) on
This is my 82.5%1RM Bench Press, paired with a weighted heel drop/raise, and SLDL.
What about my near 1RM days? Here’s a 92.5%1RM Trap Bar Deadlift, both with and without straps. It’s paired with single leg broad jump and sliding push up.
I documented my 75%1RM volume days well here:
I was so relieved to finally get back to “normal” lifting. Doing this has definitely made me more confident in lifting very heavy. I test my 1RMs via a max rep possible protocol and calculate a theoretical 1RM from there. Here’s what I have practically and actually performed and achieved:
Front Squat = 110 kg x 2
Trap Bar Deadlift = 151.5 kg x 2
Bench Press = 85 kg x 2
These are awesome numbers. Easily 15-20% increase in strength in one fat off-season. I’m very happy with how much I’ve built and this will be more than enough to hold me up a few months until I do a refresh block.You’re welcome to discuss the videos and AMA. This has been purely to show you my execution of Triphasic so you don’t have to go bashing your head on the keyboard looking for good examples for sports 🙂
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