Coach Cal Deets and Dr. Andy Galpin discuss the triphasic method for improving performance, proper breathing and muscle activation, technique for step-ups and split squats, sport-specific training and adaptation, monitoring stress levels, benefits of triphasic training for various athletes, the importance of connective tissue in strength training, and where to find more information and free resources.
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Quick takeaways
Training with a focus on sports-specific movements and muscle groups like the glutes can improve function and movement efficiency.
Monitoring stress levels with tools like heart rate variability can help athletes determine when to push hard and when to prioritize recovery.
Isometric training, particularly with heavy weights at the bottom position, can improve cardiovascular function and overall conditioning.
Deep dives
The Importance of Specificity in Training
Training with a focus on sports-specific movements and patterns can lead to better performance and adaptation. This includes targeting specific muscle groups, such as the glutes, to improve overall function and movement efficiency.
Monitoring Stress Levels in Training
Using tools like heart rate variability, athletes can monitor their stress levels to determine when to push hard and when to back off. Daily stressors and fatigue can impact training performance and should be taken into consideration for optimal recovery and adaptation.
Optimizing Off-Season Training
In the off-season, athletes have more room to push their limits and train harder to achieve higher levels of adaptation. This may include overloading and overtraining to reach peak performance in preparation for the competitive season.
The Benefits of Isometric Training
Isometric training, including holding heavy weights at the bottom position, can lead to increased vascular adaptation and lowered resting heart rate. This can result in improved cardiovascular function and overall conditioning.
Isometric Holds and Blood Pressure Adaptation
Isometric holds, such as bracing during a squat or holding a deadlift at the bottom, can lead to a temporary increase in blood pressure due to the contraction of multiple muscle groups. This can result in blood flow effectively stopping and the pressure in the ventricle of the heart becoming incredibly high. However, these high-pressure bursts last only a few seconds and can stimulate the body to improve capillary density, expand blood vessels, and promote angiogenesis. These adaptations can significantly enhance blood flow and ultimately improve overall cardiovascular health.
Creating an Aerobic Base with Strength Training
Strength training exercises, particularly those involving isometric holds, can contribute to the development of an aerobic base. By keeping the heart rate below the lactate threshold, individuals can achieve an aerobic stimulus even during weightlifting workouts. This form of training enhances vascular adaptation, improves substrate transportation, and promotes greater endurance and recoverability. It is important to note that achieving an aerobic base does not necessarily require traditional cardio methods like running for extended periods, as strength training can offer similar benefits and adaptability for individuals seeking to improve their overall fitness.