Thank you for breaking this down re: periodization. Many think it’s one of the other but as you’ve explained, deep back squats are required for maximal strength gains but then more sports specific exercises are required closer to performance time.
This all makes sense if we are talking about the maximum speed, which is shown in the video clip. However, in 90 percent of sports, everything takes place in the acceleration zone, where the knee angles are between the parallel sq and half sq (especially the first 5 meters). 
Hi man, been reading your book, i'm in eccentric block right now and next week im in isometric phase, accumulation phase is enjoying but should i proceed in general volume first like 12 reps scheme to build muscle as an armor to not be hurt in more specific work which is the triphasic stuff, correct me man.
So as a basketball player the best time do heavy deep squats is at the start of the off season and stop near the end? Moving into more sport specific movements
@@incorectulpolitic In my opinion the bracing on a majority exercises causes the tissue to tighten and this is what has caused a lot of sports hernias over the last few years. Remember the hips are connected to the core you need to make sure your hips are working correctly and then the core will brace naturally as it's supposed to
Calvin Dietz inhale on eccentric and exhale on concentric is wrong, or specifically holding abdominal compression at the bottom the eccentric is the mistake?
Do athletes even need to squat(any squat) if they do trap bar DL? Trap bar DL if you raise hips, will focus on posterior chain and a bit of anterior chain which is optimal IMO.
TheBaRolExperience Trap bar deadlifts are great. My personal opinion on bench press is that it doesn’t necessary translate over to athletics, maybe for certain types of athletes who need to use that movement pattern; rugby players in a scrum etc..
Deep squats are also bad cuz they disproportionately increase quad mass more distally, and its been shown that it's ideal to carry more mass proximally (less effort for the hip flexors this way)
Joseph the Great the best way to get track specific strength is to do heavy sled sprints and normal sprints...you can also do overloaded hamstring exercises and very heavy, explosive quarter squats. Did you sprint a lot to get your time down?
Joseph the Great I agree, that’s why I said “explosive”....squats are still not very important or even needed for speed development. They are a lot more important for jumping. Coming from someone that squatted a lot cuz I was into jumping.
hey i play soccer and did track a bit and wanted to ask. Ive been only strictly doing VMO squats for 10 1 minute intervals for 10 reps. I usually put 2 dumbells side by side to raise my heels and make the knee flexion better? is this beneficial?
Hello Cal! So I have had this question on my mind for a few months. So to begin, I have a had a few years training experience in lifting, however I aim to be the fastest possible. And i see the exercises you have mentioned here along with ocxillary and other movements that you have discussed, however with all this information, I am very unsure of how to program these exercises together to make them all connect and work toward the main goal of improving top end speed. And I have read your triphasic book, but I hope you can help string all these exercises together and make sense of everything. Thanks! I look forward to hearing back.
@@CalvinDietz alright thanks for the help! Would you by chance be able to give an example session and or breakdown of a session that focuses on Top End Speed? As I will be using these exercises you have provided, but I am just not sure what things would come first, second, third so on and so forth to have the most effectiveness. Thanks!
@@CalvinDietz what do you think about heavy sled pull. at least 80% body weight. I mean what can get more sprint specific than that... Thais exercise also incorporates the your spring ankle exercise in a dynamic way, so basically a heavy sled pull is like an all in one exercise...
I am a sprinter in track that is a sophomore in high school. I used to have really fast times for my age when I was 14 before I did deep knee squats with an idiot PE teacher lasting for about a month. Now about a year later, I am running about the same times, however I should be improving since I am older. My times are still good for my age, however I am not as highly ranked as I was when I was 14. Do you think that these squats are the reason for this? And how could I undo the damage if any from these squats?
It could be , Dont be to upset with the teacher. no damage is done just different adaptions that didn't favor your speed qualities. Have a coach get the store.xlathlete.com/product-p/ttsam.htm and the Triphasic book
Isn’t there merit to training strength through full range of motion? Knees over toes guy recommends squatting on a slant board until you can go arse to grass. He also does split squats. Surely this process only strengths the ligaments/tendons/muscles and would be favourable to sprinters. Thanks for the video
@@jaredbabka9785 Thanks for the reply. I'd always just thought deeper squat = more muscle growth = faster. Quarter squats just seem too easy in training.
@@jaredbabka9785 thank you. A lot of people don’t understand this. It ain’t a case of deep squat vs partial squat. A combination of both at the right times is optimal.
@@CalvinDietz I've actually squatted atg 405, and I was much more faster after. A simple high power to weight ratio will make you faster period. You sound like a fitness guru.
Thank you for breaking this down re: periodization. Many think it’s one of the other but as you’ve explained, deep back squats are required for maximal strength gains but then more sports specific exercises are required closer to performance time.
This all makes sense if we are talking about the maximum speed, which is shown in the video clip. However, in 90 percent of sports, everything takes place in the acceleration zone, where the knee angles are between the parallel sq and half sq (especially the first 5 meters).

Hi man, been reading your book, i'm in eccentric block right now and next week im in isometric phase, accumulation phase is enjoying but should i proceed in general volume first like 12 reps scheme to build muscle as an armor to not be hurt in more specific work which is the triphasic stuff, correct me man.
So as a basketball player the best time do heavy deep squats is at the start of the off season and stop near the end? Moving into more sport specific movements
Correct this would be good for most.
Calvin Dietz why most
@@CalvinDietz Hi, if you dont brace the core at squats and deadlifts, how do u prevent hernia ?
@@incorectulpolitic In my opinion the bracing on a majority exercises causes the tissue to tighten and this is what has caused a lot of sports hernias over the last few years.
Remember the hips are connected to the core you need to make sure your hips are working correctly and then the core will brace naturally as it's supposed to
Calvin Dietz inhale on eccentric and exhale on concentric is wrong, or specifically holding abdominal compression at the bottom the eccentric is the mistake?
What are some of the best ways to make your tendons stiffer? Or ways to be able to change the structure to have more free energy return in them?
Plyometric type movements and sprinting which is a plyometric - ua-cam.com/video/VxgSs1E4Uu8/v-deo.html
Plyometric type movements and sprinting which is a plyometric - ua-cam.com/video/VxgSs1E4Uu8/v-deo.html
@@CalvinDietz i thought its the eccentric and isometric stuff
where is part 2?
Thanks coach. Any good references?
Which one of your programs would you recommend for golfers? The baseball of throwers edition?
training.xlathlete.com/workout-plans/triphasic-gen-4-advanced-14-18-years-with-a-power-properformance-multi-sport-athlete-training-optimizer-tool-program-3-day-plan-copy/
Bought the program, thanks! Sent you a question through the app about the percentages of what weights to use since program doesn’t specify. Thanks!
Do athletes even need to squat(any squat) if they do trap bar DL? Trap bar DL if you raise hips, will focus on posterior chain and a bit of anterior chain which is optimal IMO.
Athletes don’t need to squat
@@fitafanatomy3359 do you agree with trap bar DL and bench press?
TheBaRolExperience Trap bar deadlifts are great. My personal opinion on bench press is that it doesn’t necessary translate over to athletics, maybe for certain types of athletes who need to use that movement pattern; rugby players in a scrum etc..
@@fitafanatomy3359 what do you think about heavy sled pull. at least 80% body weight. I mean what can get more sprint specific than that...
TheBaRolExperience yeah it’s good... sprinting with a weight vest and/or ankle weights is more specific 🤣
Deep squats are also bad cuz they disproportionately increase quad mass more distally, and its been shown that it's ideal to carry more mass proximally (less effort for the hip flexors this way)
Joseph the Great did you sprint though?
Joseph the Great I had a 42” standing Vertical in my prime so I’m not a newbie athlete. For beginners they could help more.
Joseph the Great the best way to get track specific strength is to do heavy sled sprints and normal sprints...you can also do overloaded hamstring exercises and very heavy, explosive quarter squats. Did you sprint a lot to get your time down?
Joseph the Great look at my channel...I used to train a ton and was super athletic a few years ago. I know what I’m talking about.
Joseph the Great I agree, that’s why I said “explosive”....squats are still not very important or even needed for speed development. They are a lot more important for jumping. Coming from someone that squatted a lot cuz I was into jumping.
When does Triphasic II drop?
Jordan Kidman there is a triphasic part II??
hey i play soccer and did track a bit and wanted to ask. Ive been only strictly doing VMO squats for 10 1 minute intervals for 10 reps. I usually put 2 dumbells side by side to raise my heels and make the knee flexion better? is this beneficial?
ua-cam.com/video/lhXg9XgHTvU/v-deo.html
Hello Cal! So I have had this question on my mind for a few months. So to begin, I have a had a few years training experience in lifting, however I aim to be the fastest possible. And i see the exercises you have mentioned here along with ocxillary and other movements that you have discussed, however with all this information, I am very unsure of how to program these exercises together to make them all connect and work toward the main goal of improving top end speed. And I have read your triphasic book, but I hope you can help string all these exercises together and make sense of everything. Thanks! I look forward to hearing back.
The triphasic Peaking manual and spring ankle speed manual will help you out. The spring ankle exercises are game changer for speed
store.xlathlete.com/product-p/ttsam.htm
store.xlathlete.com/searchresults.asp?Search=Peaking+&Submit=
@@CalvinDietz alright thanks for the help! Would you by chance be able to give an example session and or breakdown of a session that focuses on Top End Speed? As I will be using these exercises you have provided, but I am just not sure what things would come first, second, third so on and so forth to have the most effectiveness. Thanks!
@@CalvinDietz what do you think about heavy sled pull. at least 80% body weight. I mean what can get more sprint specific than that... Thais exercise also incorporates the your spring ankle exercise in a dynamic way, so basically a heavy sled pull is like an all in one exercise...
@@decathlete2000 no it doesn't imrpove top speed
I am a sprinter in track that is a sophomore in high school. I used to have really fast times for my age when I was 14 before I did deep knee squats with an idiot PE teacher lasting for about a month. Now about a year later, I am running about the same times, however I should be improving since I am older. My times are still good for my age, however I am not as highly ranked as I was when I was 14. Do you think that these squats are the reason for this? And how could I undo the damage if any from these squats?
It could be , Dont be to upset with the teacher. no damage is done just different adaptions that didn't favor your speed qualities. Have a coach get the store.xlathlete.com/product-p/ttsam.htm and the Triphasic book
Calvin Dietz stretch more often
This would change though for a weightlifter right? Where a deep squat is indeed sport specific for them?
100 percent correct
Isn’t there merit to training strength through full range of motion? Knees over toes guy recommends squatting on a slant board until you can go arse to grass. He also does split squats. Surely this process only strengths the ligaments/tendons/muscles and would be favourable to sprinters. Thanks for the video
Deep squats are going to be programmed very early in the periodization cycle. As you get closer to competition you would transition into this.
@@jaredbabka9785 Thanks for the reply. I'd always just thought deeper squat = more muscle growth = faster. Quarter squats just seem too easy in training.
@@jaredbabka9785 thank you. A lot of people don’t understand this. It ain’t a case of deep squat vs partial squat. A combination of both at the right times is optimal.
Thanks Coach! always great information
All bro science. Elite running backs have excellent acceleration only second to the best sprinters.
Have you coaches 100’s of sprinters over a decade and tested what happens?????
@@CalvinDietz I've actually squatted atg 405, and I was much more faster after. A simple high power to weight ratio will make you faster period. You sound like a fitness guru.
@@joys8634 but at some point it switches and will not give you a return
@@CalvinDietz
As long as you're within 2x your own bodyweight or even slightly over, you shouldn't have much to worry about. Great video nonetheless.
Did you listen to the video properly?