Utilizing Breathing to Further Enhance Training & Performance

By: Cal Dietz and Matt Van Dyke

The oxidative energy system and the ability of an athlete to utilize oxygen efficiently serves as the foundation for all other performance aspects. However, the ability to intake oxygen, may not be the most common "weak-link" as commonly thought. This article is designed to provide light on the training able to maximize oxygen efficiency and utilization.


Hip Stability - The Precursor to Deceleration & Reactive Agility Training

By: Matt Van Dyke

With the ability to rapidly and efficiently change direction being a primary requirement for high-level performance in many sports, this skill is commonly utilized in training. However, unless an athlete is able to stabilize through their hips in every movement pattern completed, optimal performance and reduced injury likelihood will not be realized through training. This article provides concepts and progressions available for athletes of all levels to demonstrate consistent hip stability in both training and throughout competition.


The Application of Training Programs to Match Desired Adaptations

By: Matt Van Dyke

Performance coaches must continuously seek the better understanding of the human body and its response to the training applied. The aspects of physiology and biomechanics should consistently serve as the foundation for the creation and implementation of training programs. This article provides the general concepts or five "primary goals" for the annual plan I utilize with my athletes in an attempt to create the highest level of performance. It is imperative coaches understand there are many methods available that lead to each of these respective "primary goals" and that this piece serves to provide the concepts I choose to apply to achieve optimal performance.


The Autoregulated In-Season Training Hybrid Method for Peak Performance

By: Matt Van Dyke

Athletes consistently require both stress and rest in order to perform at the highest levels. Those competing in team sports must approach this process with a unique perspective as they must be "peaked" for multiple games throughout the competition season. By measuring athlete readiness, performance coaches have the ability to determine appropriate times to provide athletes stress vs. rest. 


Intro to the Glute Layering Model

By: Matt Van Dyke and Cal Dietz

The glutes are commonly the most discussed, and dysfunctional muscle within the body. Here coaches can read an introduction to the methods implemented to ensure appropriate glute functioning. This is the one of the most performance changing systems in regards to athlete function, performance, and injury reduction.


Multi-Dimensional Training and its Implementation 

By: Matt Shaw and Matt Van Dyke 

The body requires movement in all three planes of motion. Through the appropriate training of each plane, an athlete's injury risk will be greatly reduced as neuromuscular control, particularly at irregularly experienced tissue lengths and disadvantageous positions is improved. Methods to train these three planes efficiently and effectively are described throughout this article.


The Reasoning and Implementation of Oscillatory and Partial Training 

By: Cal Dietz and Matt Van Dyke 

The oscillatory and other partial methods are broken down based on their specific abilities to improve the contraction/relaxation rate of muscles, strength levels, skill learning, tissue tolerance, and ultimately an improvement of the transition between muscle action phases at high-velocities. The implementation of these methods at different ranges of motion to improve either strength or speed are also considered in this article.


Supramaximal Isometric Training and the Safety Bar Split Squat

By: Cal Dietz and Matt Van Dyke 

The specifics of maximally training the isometric component of dynamic movement are compared to the previously trained eccentric muscle action phase according to Triphasic Training principles. The specific needs of this muscle action in regards to training along with its adaptations and implementation through the use of the safety bar split squat training exercise are further discussed.


Supramaximal Slow Eccentrics and the Safety Bar Split Squat

By: Cal Dietz and Matt Van Dyke 

The specifics of maximally training the eccentric component of dynamic movement are discussed. Physiological principles are applied to training of this phase along with its implementation through the use of the safety bar split squat training exercise. 


The Implementation of Running Technique Training into The Triphasic Training Model

By: Cal Dietz, Matt Van Dyke, and Clayton Oyster

The training of the three running phases used in athletics are placed in a systematic training progression that can be utilized while also completing Triphasic Training. Acceleration, maximal velocity, and change of direction training protocols are specifically covered and appropriately placed within the french contrast, weekly, and block periodization training models.


Block vs. Conjugate Training Models

By: Cal Dietz and Matt Van Dyke

The block and conjugate training models are compared based on the benefits provided to athletes.


Supplementation for Sports Performance – Controlling your Pathways

By: Matt Van Dyke, Cal Dietz, and Zac Brouillette

The use of specific nutritional tactics to maximize the desired adaptations of training are shown in detail. The two pathways, mTOR and AMPK, responsible for muscle building and mitochondrial biogenesis, respectively, are broken down thoroughly to allow coaches the ability to optimize training outcomes.


Developing as a Young Coach at Smaller Schools

By: Matt Van Dyke and Ron McKeefery

The pros of learning at multiple schools are considered. Specifically, the benefits of development at a small school are demonstrated in a different perspective that can be commonly overlooked.


Post-Pitching Recovery Protocol

By: Ryan Faer and Matt Van Dyke

Learn and implement the proper forms of recovery for pitchers after an outing. These recovery methods can be taken and applied to other athletic events outside of the baseball realm as well.


Balance of Power

By: Cal Dietz and Matt Van Dyke

A summary of Triphasic Training how to apply it to any training program already in place. As seen on the cover of the September 2014 issue of Training and Conditioning Magazine


Maximal Speed Development vs. Conditioning, A Systematic Approach

By: Matt Van Dyke and Cal Dietz 

The proper implementation of maximal speed training along with conditioning are shown. These methods continue to align with the goals of Triphasic Training, and optimizes speed and skill development to optimize training gains.


Triphasic Training Metabolic Injury Prevention Running

 By: Matt Van Dyke and Cal Dietz

 A model is given to prevent injuries, particularly to the hip girdle area, while also increasing the aerobic quality. This method can be used in a GPP setting or in a peaking model depending on how it is implemented.


Effects of Alcohol on Performance

By: Matt Van Dyke

See all of the detrimental effects alcohol has on performance and why serious athletes will choose not to consume it.


Nutrient Timing for Proper Recovery

By: Matt Van Dyke

Recovery, post-training is vital for improvement to occur. Included are recommendations to replenish glycogen stores and maximize protein synthesis after training sessions and practices.


Understanding Blood Lactate to Optimize Training and Performance

By: Matt Van Dyke

Based on the presentation given at the 2014 Minnesota Sport Performance Clinic and shows the importance of different training qualities in regards to lactate clearance and utilization, along with how to program training to peak performance.


Preventing Concussions Using Neck Training Methods

By: Brett Bueker

An in-depth look at the reasons neck training is vital for the prevention of concussions. Pictures of over 15 different exercises are also included.


Applying Triphasic Training with Olympic Lifts

By: Cal Dietz and Matt Van Dyke

How to apply triphasic methods while using Olympic lifts. Examples of periodization through each phase.


Developing Your Program

By: Brett Bueker

An explanation of how to develop yourself into a great individual coach is given.


Tierphasic Training (Part III of III)

By: Matt Van Dyke

The process of taking the modified tier system, along with the triphasic system and how I have chosen to implement each of these as a coach is explained in this third article.


Tierphasic Training (Part II of III)

By: Matt Van Dyke

The experiences I had working with Cal Dietz at Minnesota and how him, along with the triphasic system, have shaped me as a coach are shared here.


Tierphasic Training (Part I of III)

By: Matt Van Dyke

The experiences I had at Iowa State under Yancy McKnight and Clayton Oyster are shared here, along with the explanation of the modified tier system.


Peaking the Back Squat for Track and Field

By: Cal Dietz and Matt Van Dyke

Raw strength is only a single aspect of performance in the strength and conditioning realm, ideal peaking methods are shown for the back squat in track and field here, although they can be applied to any competition.


The Tier System: A Complete Review

By: Brett Bueker

The "Tier System" written by Joe Kenn is given a complete review.


How I Arrived Here

By: Matt Van Dyke

A brief explanation on my young strength and conditioning coaching career and the path that has led me to this point.