There is an exciting new approach to strength and power conditioning called triphasic training. Here is a link to an interview with Cal Dietz, who is strength and conditioning coach at the University of Minnesota:
http://articles.elitefts.com/training-articles/by-the-coach-for-the-coach-triphasic-training/
Cal Dietz developed these programs and used them with athletes from various sports- basketball, swimming, track and field, baseball, football, etc. The concept is to develop 3 types of strength- concentric, eccentric, and isometric. Concentric is the type of training that people do most of- it is the upward movement of the weight. Eccentric is emphasized less often- it is the downward motion of the weight. Isometric isn't used as much either- it is holding the weight steady, such as when you hold your body still in a plank.
So, triphasic training incorporates all of these types of training in a complex, systematic, periodized way. Triphasic training also emphasizes that the goal is enhanced performance. You can get very strong at lifting weights, but if the strength isn't translated into better performance, it misses the goal.
Some other types of training are aimed at bodybuilding. Some are aimed at general fitness. Other programs are aimed at looking good or losing weight. Triphasic training is aimed at helping elite athletes improve their performance. It isn't designed for beginners to weight training.
If you are serious about improving your athletic performance, triphasic training is state-of-the-art. Based on both research and on practical application with college athletes at the University of Minnesota, all the programs have been used for at least 2 seasons. They have been fine-tuned to produce the best results.
It is not a simple program- it uses undulating periodization and different phases and various exercises. There are complicated charts to show you what exercises to do, what percentage of your 1 repetition max you should use and when you should move to the next phase, etc.
Here is the link to the interview with Cal Dietz about triphasic training:
http://articles.elitefts.com/training-articles/by-the-coach-for-the-coach-triphasic-training/
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