My 2013 Peaking Training Program

After the disappointment that was my sprint testing day a couple of weeks back, I'm back with the last phase of the Triphasic Training program.

The 3 phases are differentiated by the load used during that phase. Phase 1 was 80%+ for all days, phase 2 was 55 - 80% for all days and phase 3 is 25 - 55% for all days.

Phase 1 used eccentric and isometric training methods, phase 2 uses the same but also a day of using a drop off to determine the volume of training for that day but phase 3 is a bit different.

Where the previous 2 phases were for traditional sets and reps for the most part (4 x 2, 4 x 1 etc) phase 3 is sets for time. Now normally I hate sets for time because the way they are normally used is for 30 - 60secs and all quality of technique is flushed down the toilet but that's not the case here. The entire program is based on quality over quantity.

The eccentric and isometric protocols used in the first 2 phases have been the bane of my existence for the last 21 weeks. That is a long time to do something that you hate and literally had to drag yourself off the floor to do but for dramatic improvements in life you have to do what you need to do, not necessarily what you want to do (bench presses and curls anyone??).

With the high frequency squatting (63 squatting sessions in 21 weeks is probably more then most gym goers will do in a year!) and the intensity used in those sessions have left me salivating at this phase where the load is light. It will also allow me to add in a little extra work for area's I have been wanting to improve but just couldn't really fit into with the current template and be recovered for each session.

All the hustle and bustle of the end and start of the year is over too so I can now really sink my teeth into this peaking phase, and peak I will!!

For about the last 12 or so months I have been breaking up my training a bit differently then normal. Real world normal is muscles or bodyparts (gag!!) and Troy real world is movement patterns (which we do in the studio). What I do now is separate and train strength qualities for 90% of my training.

My number 1 goal is sprinting speed and 90% of my programming is geared towards that goal. At 34 if I can maintain my speed then I can still compete at the senior level, regardless of endurance (which is moderate and never really gets above there).

So here's how I have broken up my training programming:

Lower Body Days

Hip Flexion
Glutes
Eccentric Overload
Sprint Starts
Triphasic Training - Resistance
Triphasic Training - Plyometrics
Foot / Ankle Stiffness

Upper Body

Eccentric Overload
Vertical Push
Vertical Pull
Horizontal Push
Horizontal Pull
Core

Upper body days have been 1/week for 2 x 531 exercises for the last 12 or so weeks so this time around, with the extra recovery I'll have from the lighter Triphaisc lifts, I've added some 8 x 8 mechanical drop sets.

I also have a track session incorporated for Saturday's that runs through some of the pre season training manual stuff.

I'll detail some of this stuff in my next post later this week.