15. Cal Dietz - University of Minnesota Head Strength Coach, USA Women’s Hockey Strength & Conditioning Coach - Author of Triphasic Training

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The creator of Triphasic Training joins the show for a wide ranging talk that quickly became one of my favorite conversations. Cal is the Head Strength and Conditioning Coach at the University of Minnesota for multiple sports including Hockey, Track & Field and Basketball among others. With a track record of coaching numerous collegiate, olympic and world champions he also today operates as the head strength and conditioning coach for Team USA Women’s Hockey. An author of several training books, Cal is best known for his revolutionary sports performance book Triphasic Training. His methodologies have been adopted and implemented at the highest levels of sport and across countless disciplines.

Today he shares the method to his madness and the keys to his success. The importance of research, but the need for validation in the field. How and why physical and emotional stress are cumulative. Why contrary to popular belief it’s better to back off on days where you’re note 100% and why toughing it out can increase your odds of leaving you injured.

We discuss the misconceptions around building an aerobic base. Why fasted cardio is addicting and that’s a good thing. Tips that you can try tomorrow to improve your morning routine to feel lasting physical, emotional and health benefits. The reason that your feet are the key to unlocking untapped sports and performance potential and an introduction to the Spring Ankle Complex. The role of the big toe in activating your glutes.

Cal provides an explanation of triphasic training and how to apply it in the weight room. He shares the many benefits that go far beyond strength and conditioning and life saving applications of the training methodology you probably haven’t considered. We cover a more advanced technique of oscillatory reps to increase adaption at points of weakness. His approach to peaking athletes for competition and why the same training is safe for your kids. As a parent, Cal also shares the approach he talked with his own kids to fuel their passion and give them the tools to succeed without causing burnout. Finished with the best possible exercise one can do.

Follow Cal:

Instagram: @cal.dietz

Website: http://triphasictraining.com/

Mentioned In the Show:

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Spring Ankle Complex Exercises:

Level 1 Loading – The ability to progressively hold the respective position for up to 60 seconds over a period of 4 weeks.

Week 1 - 20 seconds - 2 sets of each exercise per week.

Week 2 - 30 seconds - 2 sets of each exercise per week.

Week 3 - 40 seconds - 2 sets of each exercise per week.

Week 4 - 50 seconds - 2 sets of each exercise per week.

Week 5 - 60 seconds - 2 sets of each exercise per week.

Week 6 - 60 seconds - 2 sets of each exercise per week

Spring Ankle Position 1

https://www.youtube.com/watch?v=NMa_05zg5mo

Spring Ankle Position 2

https://www.youtube.com/watch?v=k3ohfgHiJyw

Spring Ankle Position 3

https://www.youtube.com/watch?v=IfNABKborF8

Spring Ankle Position 4 with Level 1 Loading

https://youtu.be/kCQIhsdRcx4

Spring Ankle Position 5 with Level 1 Loading

https://www.youtube.com/watch?v=UwiiUEvyuUk

I wanted to reach out in relation to the Spring Ankle Loading Progressions that were sent out in the recent past. It has come to my attention that some of you are progressing rather quickly, therefore, I want to provide you with the Level 2 and Level 3 loading progressions that can be started once you have completed the full Level 1 loading progression (60 second hold at each position).

Level 2 Loading Progression: https://www.youtube.com/watch?v=TfhP1OoZruY

The Level 2 Loading Progression will be using the same exercises in Loading Level 1. The exercises will now be performed holding a dumbbell on the side of the working ankle (I.e. Left Spring Ankle Position Hold will require a dumbbell in the left hand) for a 30 second hold. (See video above for a reference)

Level 3 Loading Progression: https://www.youtube.com/watch?v=JGH846jSBYM

Level 3 Loading Progression will be using the same exercises used in Loading Level 1 and Level 2. The exercise will consist of a partner pushing on you downwards on the hips for 10 seconds.

Once you have completed all Loading Progressions, you do not have to readdress the earlier loading progressions, unless you take a break from the Level 3 Spring Ankle Loading for a time period that exceeds 4 weeks. (I.e. 2 week break from Level 3 loading = Continue to do Level 3 loading)

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Speed and Skill Optimization – A Proposal for a New Practice Paradigm - What Cal did to train his son.

https://www.xlathlete.com/blog/speed-and-skill-optimization-a-proposal-for-a-new-practice-paradigm/

Strengthening exercise that can be done for people of all levels to rehabilitate mobility issues arising from under, or improper use. (especially people at a desk.)

https://www.xlathlete.com/blog/triphasic-hip-strengthening-exercise-series-2/

Peaking methods exercises examples - the most sport-specific methods

https://www.xlathlete.com/blog/new-exercises-added-to-peaking-manual/

https://www.xlathlete.com/blog/baseball-specific-peaking-exercises/

Lactate Retention Method Triphasic Training Super Method

http://www.xlathlete.com/blog/lactate-retention-method-triphasic-training-super-method-2/

The Benefits of Oscillatory Strength Movements The Oscillatory Glycolysis Hack Part 1 and 2

http://www.xlathlete.com/blog/the-benefits-of-oscillatory-strength-movements-the-oscillatory-glycolysis-hack-part-1/

Triphasic Peaking Method 1 for Advanced results for all level of Athletes

http://www.xlathlete.com/blog/triphasic-peaking-method-1-for-advanced-results-for-all-level-of-athletes/

Triphasic Peaking Method 2 for Advanced results all level of Athletes

http://www.xlathlete.com/blog/triphasic-peaking-method-2-for-advanced-results-all-level-of-athletes/