PRE SZN Triphasic
Cal Dietz triphasic. Eccentric, isometric, concentric — for athletes.
- Length
- 10 weeks
- Frequency
- 3 days/week
- Session
- ~75 min
- Level
- Advanced
The program
Cal Dietz's Triphasic system. Every athletic movement is eccentric, isometric, then concentric — and this block loads each phase in sequence: slow heavy lowering (six-second eccentrics), dead-stop pauses at the sticking point, maximum-velocity concentric work, ballistic power, then a sprint-led peak.
Five two-week blocks on a three-day undulating wave: medium Monday, heavy Wednesday, light/fast Friday. Main lifts pair with a jump — lift, rest 30–60 seconds, jump with full intent. That contrast (post-activation potentiation) is where the power comes from.
On X-tempo work the bar moves as fast as physically possible — if bar speed dies, the set is over. Weeks 9–10 cut to two short sessions. Built for athletes arriving at a season, not just a number on a bar.
Week 1, as written
The actual first-week prescriptions from the app — exercises, sets, tempos and rests, exactly as the program runs them.
Session 1Eccentric — Medium▾
| A1Back Squat | 4 × 3 · 73% 1RM · 6-0-X-0 tempo · 90s rest |
| A2Box Jump | 4 × 3 · 150s rest |
| Trap Bar Deadlift | 3 × 4 · 68% 1RM · 5-0-X-0 tempo · 150s rest |
| B1Barbell Bench Press | 4 × 3 · 70% 1RM · 5-0-X-0 tempo · 90s rest |
| B2Weighted Pull-up | 4 × 4 · 4-0-X-0 tempo · 2 min rest |
| Pallof Press | 3 × 10 · 45s rest |
Session 2Eccentric — Heavy▾
| A1Back Squat | 4 × 2 · 78% 1RM · 6-0-X-0 tempo · 90s rest |
| A2Box Jump | 4 × 2 · 150s rest |
| Trap Bar Deadlift | 3 × 3 · 73% 1RM · 5-0-X-0 tempo · 3 min rest |
| B1Barbell Bench Press | 4 × 2 · 75% 1RM · 5-0-X-0 tempo · 90s rest |
| B2Weighted Pull-up | 4 × 3 · 4-0-X-0 tempo · 2 min rest |
| Hanging Leg Raise | 3 × 10 · 3-0-1-0 tempo · 45s rest |
Session 3Eccentric — Light / Volume▾
| A1Back Squat | 3 × 5 · 68% 1RM · 5-0-X-0 tempo · 2 min rest |
| A2Broad Jump | 3 × 3 · 2 min rest |
| Romanian Deadlift | 3 × 5 · 5-0-1-0 tempo · 2 min rest |
| B1Barbell Bench Press | 3 × 5 · 65% 1RM · 5-0-X-0 tempo · 90s rest |
| B2Bent Over Row | 3 × 6 · 4-0-X-0 tempo · 90s rest |
| Nordic Hamstring Curl | 3 × 5 · 90s rest |
Week 1 as programmed in the app. Later weeks progress loads, volume and variations block by block.
How it progresses
- —Phase by phase: eccentric → isometric → concentric → ballistic → speed.
- —Weekly undulation: medium / heavy / light-fast, every week, every block.
- —Contrast pairs on the main lifts: heavy set, short rest, maximal jump.
- —Weeks 9–10 taper to two short sessions — you peak, not accumulate.
Who it's for
- —Field and court athletes preparing for a season.
- —Lifters who want power and speed, not just a bigger total.
- —Anyone who has never trained the eccentric and isometric phases deliberately.
Methods inside
Equipment
Barbell · Squat Rack · Bench · Trap Bar · Pull-up Bar · Plyo Box · Medicine Ball
Questions
What is triphasic training?
Cal Dietz's system of splitting dynamic movement into its three muscle actions — eccentric, isometric, concentric — and dedicating a training block to overloading each in turn, before converting it all to power and speed.
Why the jumps between sets?
Contrast training: a heavy lift potentiates the nervous system, and a maximal jump 30–60 seconds later cashes it in. Over a block, that pairing shifts the force–velocity curve towards power.
Do I need a force plate or velocity tracker?
No. The prescriptions are tempo- and intent-based. Log your lifts in PRESZN as prescribed; the app tracks the loading and scores your work against your own history.