Xlathlete Training
FootballTriphasic Training is the pinnacle of sports performance training. That’s not hype. Cal Dietz, a strength coach at the University of Minnesota, has the results to back up this claim – a Hobey Baker Award winner, two Big Ten Athletes of the Year, over 400 All-Americans, 30 Big Ten/WCHA championship teams, 7 NCAA National Team Champions, and 14 teams that finished in the top four in the nation.
Over the past decade, Coach Dietz has worked with thousands of collegiate and professional athletes, incorporating the latest scientific research into developing his Triphasic Training method. His approach breaks down athletic movements into their three components -- eccentric, isometric, and concentric -- allowing for the continuous development of athletes, maximizing their strength, speed, and power. These Method have been used with all levels of athletes from youth to professional and Olympic athletes.
Features5 sessions per week
Must use App app to view and log training
Program Training
A1
Pro Agility 5 10 5
6 x 1
A2
Neural Perplexity Forward
6 x 1
B
Dynamic Short Warm-up 1 xlathlete.com
C1
Back Squat
5, 3, 1 @ 55, 70, 80 %
C2
Standing External Rotation
8, _
D1
Back Squat Eccentric
4 x 1 @ 85 %
D2
Hurdle Hop
4 x 4
D3
Squat Jump Sand Bag
4 x 4
D4
Reactive Box Drop Lunge Jump
4 x 4
D5
Manual 4-Way Neck
3 x 6
D6
Anterior Tibialis Band
3 x 10
D7
Wrist Radial Flexion Partner Eccentric
3 x 3
E1
SL Eccentric Partner Reverse Hyper
5 x 1 @ 0:07
E2
Ankle Band Work
5 x 8
E3
Cuban Press Standing Band
5 x 8
F1
Glute Ham Bar Eccentric
5 x 1 @ 85 %
F2
Eccentric DB Psoas Single Leg Squat
5 x 1 @ 85 %
F3
Partner Bench Adduction Eccentric
5 x 1 @ 0:07
G1
Band Hip Traction
1 x 3:00
G2
Partner Leg Walks
1 x 0:30
G3
Glute Ham Hang
1 x 3:00
A1
Spring Ankle 1
1 x 20
A2
Spring Ankle 2
1 x 20
A3
Spring Ankle 3
1 x 20
A4
Spring Ankle 4
1 x 20
A5
Spring Ankle 5
1 x 20
A
Neural Perplexity Reverse
6 x 1
B1
Bench Press
5, 3, 1 @ 55, 70, 80 %
B2
Cuban Press
2 x 8
C1
Bench Press Eccentric
4 x 1 @ 85 %
C2
Bench Press
4 x 5 @ 30 %
C3
Dumbbell Incline Press
4 x 5 @ 30 %
C4
Rack Band Push Up
4 x 5
D1
External Rotation Band
5 x 8
D2
Pull Up Eccentric
5 x 1 @ 0:07
D3
Cuban Press Standing Band
5 x 8
E1
Dips
5 x 8
E2
Chin up Eccentric
5 x 1 @ 0:07
E3
Dumbbell Shoulder Press Eccentric
5 x 2 @ 85 %
F1
JM Dumbbell Press Eccentric
4 x 1 @ 85 %
F2
EZ Bar Curl
4 x 1 @ 85 %
F3
Wrist Ulna Flexion Partner Eccentric
4 x 1 @ 0:07
F4
Wrist Radial Flexion Partner Eccentric
4 x 1 @ 0:07
G1
Wrist Pronation Partner Eccentric
3 x 1 @ 0:07
G2
Wrist Supination Partner Eccentric
3 x 1 @ 0:07
G3
Single Arm DB Farmers Carry
3 x 80 @ 40
G4
Contralateral Isometric Flexion Band
3 x 0:30
G5
Contralateral Isometric Extension Band
3 x 0:30
A
Neural Perplexity Forward
6 x 1
B1
Back Squat
5, 3, 1 @ 55, 70, 80 %
B2
Cuban Press Incline Figure 8
2 x 8
C
Back Squat
8 x 92 @ 2
D1
Leg Press Single Leg 2POC
3 x 10 @ 80 %
D2
OC DB Single Leg RDL
3 x 8 @ 90 %
D3
Hip Flexor Prone OC Contralateral
3 x 10 @ 80 %
E1
Dumbbell Step Up
3 x 5 @ 85 %
E2
Glute Ham OC Advantage Position
3 x 10
E3
Bench Adduction
3 x 10
F1
Glute Ham Bar Lift OC
3 x 10 @ 90 %
F2
Eccentric DB Psoas Single Leg Squat
3 x 5
F3
Bench Abduction
3 x 10
G1
Partner Abs
1 x 0:30
G2
Band Hip Traction
3 x 3:00
G3
Glute Ham Hang
3 x 3:00
A1
Spring Ankle 1
1 x 20
A2
Spring Ankle 2
1 x 20
A3
Spring Ankle 3
1 x 20
A4
Spring Ankle 4
1 x 20
A5
Spring Ankle 5
1 x 20
A
Neural Perplexity Reverse
6 x 1
B1
Bench Press
5, 3, 1 @ 55, 70, 80 %
B2
External Rotation Band
2 x 8
C1
Bench Press Eccentric
4 x 1 @ 92 %
C2
Med Ball Pass One Arm
4 x 4 @ 12 lb
C3
Delt Bent Over Lateral Reactive Drop
4 x 0:05 @ 5 lb
D1
Dumbbell Incline Press Oscillatory
3 x 0:05 @ 90 %
D2
Dumbbell Shoulder Press Oscillatory
3 x 0:05 @ 90 %
D3
Dumbbell Bent Over Row OC
3 x 0:05 @ 90 %
E1
Close Grip Bench Press
3 x 0:05 @ 90 %
E2
Chin Up
3 x 0:05 @ 90 %
E3
Stiff Leg Ankle Hops
3 x 0:05
F1
Dips
3 x 0:05
F2
EZ Bar Curl
3 x 0:05 @ 90 %
F3
Wrist Ulna Flexion Reactive
3 x 0:05 @ 10 lb
F4
Wrist Radial Flexion Reactive
3 x 0:05 @ 10 lb
G1
Wrist Pronation Reactive
3 x 0:05 @ 10 lb
G2
Wrist Supination Reactive
3 x 0:05 @ 10 lb
G3
Single Arm DB Farmers Carry
G4
Contralateral Isometric Flexion Band
3 x 0:30
G5
Contralateral Isometric Extension Band
3 x 0:30
A
Neural Perplexity Forward
6 x 1
B1
Dumbbell Split Squat Reactive
2 x 6
B2
Manual 4-Way Neck
2 x 6
C1
Dumbbell Split Squat Eccentric
4 x 2
C2
Hurdle Hop
4 x 4
C3
Squat Jump Sand Bag
4 x 4
C4
Reactive Box Drop Lunge Jump
4 x 4
C5
Partner Bench Adduction Eccentric
3 x 1
C6
Cuban Press Incline Figure 8
3 x 8
C7
Ankle Band Work
3 x 8
D1
SL Eccentric Partner Reverse Hyper
5 x 2 @ 0:05
D2
Eccentric DB Psoas Single Leg Squat
5 x 1 @ 85 %
D3
Partner Bench Abduction Eccentric
5 x 2 @ 0:05
E1
Bench Press Eccentric
3 x 0:05 @ 85 %
E2
Shoulder Press
3 x 0:05 @ 85 %
E3
Tricep Push Down
3 x 0:05 @ 85 %
F1
Band Hip Traction
1 x 1 @ 3:00
F2
Partner Leg Walks
1 x 0:30
F3
Glute Ham Hang
1 x 1 @ 3:00
A
Recovery Walk
1 x 20:00
A
Recovery Walk
1 x 20:00
