Great post. Not sure if you typically answer questions here, but I’m travelling for a long period of time and I will not have access to a safety bar for the foreseeable future. Would using a smith machine with super-maximal loads be better than using a regular barbell with super-maximal loads? Wouldn’t usually consider the smith machine but you had mentioned stability was not a focus on this lift and I thought it might allow me to go slightly heavier. Thanks in advance!
You can use a leg press or other device. For example, on leg press, you could go to two legs to push it up one leg to let it down, which is a very effective method.
HS strength coach here. We don’t have access to SSB’s. Could we find similar benefit with a barbell? Obviously couldn’t handle supramaximal loads but is it worth still adding to the program in that form?
Well Cal, love you’re work, genius. I can’t do supermaximal loading as I don’t have access to a safety bar or smith machine. Would this exercise with the triphasic method still improve athleticism ?
Thanks so much 👍🏻 Last thing, with regards to accessory/auxiliary work after your main lifts, would you apply the eccentric/ isometric phases of triphasic to them movements as well? Thank you
Hey Cal, for the hack you mentioned if no SBSS (open trap bar), in the video the athlete had his entire foot on the ground. Should the heel be off the floor with the trap bar as well (like the SBSS)?
Do you actually force-pull in the stomach when exhaled all air in order to perform the lift with held in breath? If you do SSBQ on toes, do you still need ankle rocker exercises? What if you combine the eccentric and isometric exercises(in their respective phases) with plyos? Is that counter productive?
Great post. Quick question: I noticed on the eccentric and isometric supramaximal 3-day blocks you altered the daily intensity/volume dosages from your typical 3-day undulating model (M = MI, MV; W= HI, LV; F = LI, HV). It appears you keep the daily volume consistent in these blocks and only change the intensity. What is your reasoning for this? I have been using your undulating model with my athletes and have had good success. Do you believe the stress/intensity of these blocks is simply too high to incorporate a high volume day on Friday/Day 3? I would love to implement this with some of my more advanced athletes, but I wanted your feedback on this point. Thanks Coach.
The volume undulate with the time if you do four sets of seven seconds on a cluster which is two reps total per set each leg ends up getting 56 seconds of super maximum loading on a Monday. On a Friday with 10 seconds cents you get 80 seconds of super maximum loading. May not seem like much but it is usage difference and just ability recover is lessened due to the extra seconds of loading.
When doing the SBSQ, the leg behind helps to lift the weight as well or only the front leg should do ALL the work? When I do it, my back leg helps the lift a lot, the concentric part, is this normal?
Correct. You can and should do other auxiliary leg exercises during the workout, but this would replace the back squat as your "main exercise" for the day.
Hi Cal, super excited about trying this. So is 1 Super Max set just one rep? So you are doing one leg, one rep then resting and then doing the other leg for one rep? Three sets (one on each leg) is a total of 6 lifts? Lastly, are you doing about 3-5 sets (6-10 total reps)?
no comparison with 2 groups but the highest test level on athletes that get the test done with me, The reason its better than back squats for hormonal release is because there is more stress.
@@CalvinDietz it is unwise to combine weight lifting exercises with a plyo, during the iso and eccentric phases(for a decathlete)? Another question, you talk about how athletes run on toes, but what about high jumpers, long jumpers, pole vaulters, their take off foot is on the entire foot(a rolling movement beginning from heel to ball of the foot), not on the toes, will the split squat on toes transfer to these events as well? Or a jumper should do a few sets on the entire foot?
Yes, I would definitely consider replacing the traditional back squat with the safety bar split squat, especially when incorporating the triphasic triple stack method. This approach can provide more sport-specific benefits and potentially reduce the risk of injury, as it focuses on unilateral strength development and better mimics the movements required in many sports. ua-cam.com/video/fXgC5OUT6X0/v-deo.html
@@CalvinDietz what about say, if I’m doing a 4 day triphasic split. Monday - Safety Bar Split squat Thursday - Hex bar deadlift Does it make sense to have a unilateral day and a bilateral day (not thinking too hard I just like those 2 movements) or would you prefer to only do 1 through the week
Thanks for all the information you put out Cal. Extremely helpful !
Excellent content. Thank you very much
Great post. Not sure if you typically answer questions here, but I’m travelling for a long period of time and I will not have access to a safety bar for the foreseeable future. Would using a smith machine with super-maximal loads be better than using a regular barbell with super-maximal loads? Wouldn’t usually consider the smith machine but you had mentioned stability was not a focus on this lift and I thought it might allow me to go slightly heavier.
Thanks in advance!
Yes that would work
You can use a leg press or other device. For example, on leg press, you could go to two legs to push it up one leg to let it down, which is a very effective method.
Thanks for answering Coach and thanks Erik for asking I had the same question
yes
Thanks for the information and explanation
Great post Coach
HS strength coach here. We don’t have access to SSB’s. Could we find similar benefit with a barbell? Obviously couldn’t handle supramaximal loads but is it worth still adding to the program in that form?
Well Cal, love you’re work, genius. I can’t do supermaximal loading as I don’t have access to a safety bar or smith machine. Would this exercise with the triphasic method still improve athleticism ?
yes big time!
Thanks so much 👍🏻
Last thing, with regards to accessory/auxiliary work after your main lifts, would you apply the eccentric/ isometric phases of triphasic to them movements as well? Thank you
@@CalvinDietz Would depth drops work for people without safety bars or a Smith machine etc for supramaximal eccentric loads?
For football would you have your players tape their ankles or do you think they’ll do better without them taped?
Excellent information!!
Anyone know who makes the open ended trap bar shown at 8:30 ?
Hey Cal, for the hack you mentioned if no SBSS (open trap bar), in the video the athlete had his entire foot on the ground. Should the heel be off the floor with the trap bar as well (like the SBSS)?
yes, its more sport specific
Do you actually force-pull in the stomach when exhaled all air in order to perform the lift with held in breath?
If you do SSBQ on toes, do you still need ankle rocker exercises?
What if you combine the eccentric and isometric exercises(in their respective phases) with plyos? Is that counter productive?
Great post. Quick question: I noticed on the eccentric and isometric supramaximal 3-day blocks you altered the daily intensity/volume dosages from your typical 3-day undulating model (M = MI, MV; W= HI, LV; F = LI, HV). It appears you keep the daily volume consistent in these blocks and only change the intensity. What is your reasoning for this? I have been using your undulating model with my athletes and have had good success. Do you believe the stress/intensity of these blocks is simply too high to incorporate a high volume day on Friday/Day 3? I would love to implement this with some of my more advanced athletes, but I wanted your feedback on this point. Thanks Coach.
The volume undulate with the time if you do four sets of seven seconds on a cluster which is two reps total per set each leg ends up getting 56 seconds of super maximum loading on a Monday. On a Friday with 10 seconds cents you get 80 seconds of super maximum loading. May not seem like much but it is usage difference and just ability recover is lessened due to the extra seconds of loading.
That makes sense. Thanks for the explanation.
@@CalvinDietz Is slight knee pain part of the tissue remodelling process during ecc/iso phases?
When doing the SBSQ, the leg behind helps to lift the weight as well or only the front leg should do ALL the work? When I do it, my back leg helps the lift a lot, the concentric part, is this normal?
How many total sets reps and time for eccentric and isometric. Thank you
so you would do this as the main exercise for that workout ? and then no heavy back squat before or after this exercise
Correct. You can and should do other auxiliary leg exercises during the workout, but this would replace the back squat as your "main exercise" for the day.
Hi Cal, super excited about trying this. So is 1 Super Max set just one rep? So you are doing one leg, one rep then resting and then doing the other leg for one rep? Three sets (one on each leg) is a total of 6 lifts? Lastly, are you doing about 3-5 sets (6-10 total reps)?
I do 1 rep left leg - Rest 20 - One Rep Right leg - Rest 20 - one Rep left leg - Rest 20 - one Rep right - then done for that set - you can do 3 reps
then 3 to 4 reps pair with french contrast
@@CalvinDietz Perfect! Thanks Cal!
@@CalvinDietz So, it is 3 reps per set. Are you just doing one set or a couple?
@@brianfleming1310 2 Reps total per leg per set - 3 to 4 reps - 6 to 8 reps per leg total per workout
This whole UA-cam channel is a hack! Great content!
Huge hormonal releases compared to what? Did you compare it with double leg squat hormonal releases to arrive at your conclusion?
no comparison with 2 groups but the highest test level on athletes that get the test done with me, The reason its better than back squats for hormonal release is because there is more stress.
@@CalvinDietz it is unwise to combine weight lifting exercises with a plyo, during the iso and eccentric phases(for a decathlete)?
Another question, you talk about how athletes run on toes, but what about high jumpers, long jumpers, pole vaulters, their take off foot is on the entire foot(a rolling movement beginning from heel to ball of the foot), not on the toes, will the split squat on toes transfer to these events as well? Or a jumper should do a few sets on the entire foot?
Would you replace a backsquat with the safety bar split squat?
Yes, I would definitely consider replacing the traditional back squat with the safety bar split squat, especially when incorporating the triphasic triple stack method. This approach can provide more sport-specific benefits and potentially reduce the risk of injury, as it focuses on unilateral strength development and better mimics the movements required in many sports. ua-cam.com/video/fXgC5OUT6X0/v-deo.html
@@CalvinDietz thank you! So helpful
@@CalvinDietz what about say, if I’m doing a 4 day triphasic split.
Monday - Safety Bar Split squat
Thursday - Hex bar deadlift
Does it make sense to have a unilateral day and a bilateral day (not thinking too hard I just like those 2 movements) or would you prefer to only do 1 through the week
Would a Split Leg Deadlift (bar Between the legs) work? I don’t have access to a Safety Squat Bar either.
Nicholas Mann yes
Calvin Dietz Thank you.
I’m a Lacrosse Player, would you recommend this protocol during Fall Practice
@@nicholasmann2752 YEs
Thank you sir.
"breath", not "breathe". Obviously English is not one of your strong points, Cal :D
Fuck off