Triphasic Training at Hybrid - Hybrid
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Triphasic Training at Hybrid


Being a successful athlete often requires many different qualities including;


Aerobic capacity 

Max strength

Rate of force development

…and many more




This quality is key for athletes wanting to perform at their best. In many sports, athletes only have an allotted amount of time to produce force (for example when jumping to catch a ball, diving to tackle an opponent, or punching and striking in MMA). 


Usually this period of time is short and reaction based. 


Rate of force development enables athletes to overcome that challenge and facilitates the production of force instantaneously, equalling athletic success.




In order to achieve that success, triphasic training is a key training principle. Triphasic training is the building block of dynamic movement and works the three types of muscle actions:


1. ECCENTRIC – This is when the muscle is lengthened. This is the start of most dynamic movements, and loads the muscle with energy, which can be used for contraction or dynamic movements. This is where most muscle damage occurs and is the most taxing of all three muscle actions. For example, this is the downwards movement of a squat. 


2. ISOMETRIC – This is where the muscle is contracted but doesn’t change in length. The point where the eccentric contraction meets the concentric contraction and acts as a springboard to exert force using the stretch reflex. The quicker the weight can be stopped the greater the force can be applied from that movement. This action is often overlooked in training programmes. This phase is the pause at the bottom of a squat.


3. CONCENTRIC – This is where the muscle is shortened and completes a dynamic movement. This is the phase we see trained most often in training programmes. This refers to the upwards movement of a squat.




Triphasic training differs from other training methods as it includes the use of all three of the muscle actions as opposed to just focusing on concentric contractions. 


Athletes can only exert what force then can absorb so in theory the greater force an athlete can absorb the greater force they can exert. 


For example someone failing to complete the full upward movement of a squat has a weakened concentric ability. Whereas someone reaches the bottom of a squat but cannot generate the force to push themselves and the bar back up, has an eccentric or isometric issue. 




Our Hybrid programs incorporate triphasic training in both our Personal Training programs as well as our Hybrid Elite Group Fitness classes.  By having triphasic training as a focus in our monthly programming, we create a new focus and stimulus every month for our members and athletes. This ensures that we avoid hitting any plateaus with training and we continue to progress throughout each mesocycle. 


By incorporating the training of all three of the muscle actions into our programming, we further enable our members and athletes to advance and expand their capacity to produce optimal force when required, both athletically and in everyday life. 




Interested in learning more about training at Hybrid? Book your free trial today:


Article by: David Markham, Hybrid Personal Training, MMA & Fitness

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