3,200+ free exercise videos. Search by name, training type or sport.
EXPLORE THE LIBRARY
TRAIN FASTER
GET STRONGER
STAY HEALTHY
XL Athlete puts Cal Dietz's programs, 3,200+ exercise
videos and courses in one place, built on the methods
behind 11 national champions, whether you
coach a team or train on your own.
University of MinnesotaTriphasic TrainingRPRNHLNFLNBAMLBOlympic Sports
University of MinnesotaTriphasic TrainingRPRNHLNFLNBAMLBOlympic Sports
University of MinnesotaTriphasic TrainingRPRNHLNFLNBAMLBOlympic Sports
WHAT IS XL ATHLETE
Helping athletes move faster, get stronger and stay healthy
THE SMART WAY TO TRAIN
Train with a plan. Whether you coach a high school team, train for your own sport or want to keep your kid healthy, XL Athlete gives you the programs, videos and know-how to do it right.
Every exercise, drill and program comes from Cal Dietz, Olympic sports strength coach at the University of Minnesota since 2000 and the creator of Triphasic Training. You get the method and the reasons behind it.
WHAT YOU GET
At XL Athlete, everything is built on one system, the Triphasic method Cal Dietz developed coaching Olympic sports at Minnesota. Free videos to learn the movements. Programs to put them together. Courses to understand why they work.
Generation 4 plans by sport and days per week, built to run in the XL Athlete app.
EXPLORE PROGRAMS
Printable drills, workouts and protocols for 15 sports, free to download.
EXPLORE DRILL SHEETS
Triphasic Training 2, RPR and the Non-Contact ACL course for coaches who want the full system.
EXPLORE COURSESTHE COACH BEHIND TRIPHASIC
ABOUT CAL DIETZ
Cal Dietz has coached Olympic sports at the University of Minnesota since 2000. His athletes have earned more than 543 All-American honors, 35 Big Ten titles and 11 national championships.
He created Triphasic Training, co-founded RPR, and has consulted with Olympic and world champions and pro athletes in the NHL, NFL, NBA and MLB. XL Athlete is where his programs, videos and courses live.
This is not a pile of random workouts. It is the system Cal has refined over 25 years of college coaching, now open to every coach, athlete and parent.
XL ATHLETE IN NUMBERS
YEARS COACHING AT MINNESOTA
26
PROSPORTS
NHLNFLNBAMLB
MMABOXING
6
TRAININGTYPES
Speed
Plyometrics
Olympic lifts
Isometrics
Reactive
Prehab
Warm ups
& More
26
NATIONALCHAMPIONS
543+ All-American
honors for his athletes
11
TRAIN THE RIGHT
WAY
HOW IT WORKS
How to start training with Cal's system
GET A PROGRAMWhether you coach a team, train for your own sport or have a kid who plays, the path is the same: pick a plan, train it, and learn why it works.
It is the same Triphasic approach Cal has used with Olympic sports at the University of Minnesota since 2000.
Start with your sport
Multi-sport, football, soccer or hockey. Every Gen 4 plan is built around what your sport demands.
Train the days you have
Pick a 3, 4, 5 or 6 day plan. Each one runs six weeks, with ages and level listed up front.
Follow it rep by rep
Run the program in the XL Athlete app, and look up any movement in the free library of 3,200+ videos.
Understand the why
Go deeper with Triphasic Training 2, RPR and the ACL course when you want to coach it yourself.
LATEST FROM CAL
The Jaw Cheat Pattern Method Why a Clenched Jaw Can Be the Real Reason Your Hip Flexor Won’t Fire, and Why It’s Costing You More Than You Think Triphasic Training Method 39 Every rep of hip flexion...
SEP 12, 2026