How to Optimize Phase-Specific Individualized Conditioning for Keeping Maximum Strength, Power, and Speed Gains

Triphasic Training Principle 24 – Principle Created in 2007 , the Method Created in 2022

Optimizing phase-specific conditioning post-workout is crucial for achieving specific training goals, particularly if you’re aiming to enhance strength or speed. Utilizing phase-specific conditioning correctly can prevent diminishing your desired gains, whether they’re strength, power, or speed-related.

Understanding Phase-Specific Conditioning

Phase-specific conditioning involves pushing or pulling a weighted sled to improve athletic performance. When done correctly, it can significantly enhance strength, power, and speed. However, if the conditioning is performed incorrectly, it might negatively impact these gains. For instance, pushing a sled over the wrong distance or with an inappropriate load can hinder the development of strength or speed.

The 3 Key Focus Areas for Phase Specific Individualized Sled Conditioning – downloadable sheet

Strength Phase or Strength Block Conditioning with Sled: Downloadable Sheet for Strength

  • Objective: Keep Improving strength during the conditioning phase.
  • Method: Load the sled heavily and push it over shorter distances 15 to 22 yards in 10 seconds.
  • Parameter for Individualized Strength Phase Conditioning distances

 

Level 1 Athlete Guidelines

At Level 1, Athletes will propel a heavily loaded sled for max Strength during conditioning for a distance of 19-22 Yards within a 10-second timeframe.

A Level 1 athlete excels with a 40 Yard dash under 4.85 seconds, a 20 Yds Dash under 2.8 seconds, and a Pro Agility under 4.54 seconds.

40-Year Dash: under 4.85 seconds,

– 20 Yds Dash: under 2.8 seconds

– Pro Agility: under 4.54 seconds

Level 2 Athlete Guidelines

At Level 2, Athletes will propel a heavily loaded sled for max Strength during conditioning for a distance of 17-21 Yards within a 10-second timeframe.

Optimal performance benchmarks for a Level 2 athlete:

40-Year Dash: 4.86-5.29 seconds

– 20 Yds Dash: 2.81-3.1 seconds

– Pro Agility: 4.55-4.89 seconds

Level 3 Athlete Guidelines

At Level 3, Athletes will propel a heavily loaded sled for max Strength during conditioning for a distance of 15-18 yards within a 10-second timeframe.

40-Year Dash:for a Level 3 athlete is slower than 5.3 Secs

40-Year Dash: for a Level 2 athlete is slower than 3.1 Secs

40-Year Dash: for a Level 3 athlete is slower than 4.9 Secs

Power Phase or Power Block Conditioning with Sled: downloadable sheet for Power

  • Objective: Enhance explosive power.
  • Method: Load the sled optimally for the power phase and push it over a distance of 33 to 43 yards in 10 seconds.
  • Parameter for Individualized Power Phase Conditioning distances

At Level 1, Athletes will propel a heavily loaded sled for max power during conditioning for a distance of 39-43 Yards within a 10-second timeframe.

40-Year Dash: under 4.85 seconds,

– 20 Yds Dash: under 2.8 seconds

– Pro Agility: under 4.54 seconds

At Level 2, Athletes will propel a heavily loaded sled for max power during conditioning for a distance of 36-41 Yards within a 10-second timeframe.

40-Year Dash: 4.86-5.29 seconds

– 20 Yds Dash: 2.81-3.1 seconds

– Pro Agility: 4.55-4.89 seconds

At Level 3, Athletes will propel a heavily loaded sled for max power during conditioning for a distance of 33-37 Yards within a 10-second timeframe.

40-Year Dash:for a Level 3 athlete is slower than 5.3 Secs

40-Year Dash: for a Level 2 athlete is slower than 3.1 Secs

40-Year Dash: for a Level 3 athlete is slower than 4.9 Secs

 

Speed Phase or Speed Block Conditioning with Sled: Downloadable Sheet for Speed

  • Objective: Maintain or enhance speed without compromising other qualities.
  • Method: Use a lightly loaded sled and extend the pushing distance further.
  • Parameter for Individualized Speed Phase Conditioning distances

At Level 1, Athletes will propel a heavily loaded sled for max Speed effort during conditioning for a distance of 51-63 Yards within a 10-second timeframe.

40-Year Dash: under 4.85 seconds,

– 20 Yds Dash: under 2.8 seconds

– Pro Agility: under 4.54 seconds

At Level 2, Athletes will propel a heavily loaded sled for max Speed effort during conditioning for a distance of 51-63 Yards within a 10-second timeframe.

40-Year Dash: 4.86-5.29 seconds

– 20 Yds Dash: 2.81-3.1 seconds

– Pro Agility: 4.55-4.89 seconds

At Level 3, Athletes will propel a heavily loaded sled for max Speed effort during conditioning for a distance of 51-63 Yards within a 10-second timeframe.

40-Year Dash: for a Level 3 athlete is slower than 5.3 Secs

40-Year Dash: for a Level 2 athlete is slower than 3.1 Secs

40-Year Dash: for a Level 3 athlete is slower than 4.9 Secs

Protocols and Guidelines

To maximize the effectiveness of phase-specific conditioning, it’s essential to follow specific protocols:

  • Strength Protocol: Push a heavily loaded sled for 15-22 yards in 10 seconds.
  • Power Protocol: Push a moderately loaded sled for 33-43 yards in 10 seconds.
  • Speed Protocol: Push a lightly loaded sled for 51-63 yards in 10 seconds.

These protocols are designed to keep the athlete within the alactic energy system, ideal for short, high-intensity efforts. The alactic system is crucial for sports requiring repeated sprints, such as football, basketball, and soccer.

Implementation

To implement these protocols effectively:

  1. Assess the Athlete’s Performance: Determine their baseline performance in drills like the 40-yard dash or pro agility tests.
  2. Customize the Load and Distance: Adjust the sled load and pushing distance based on the athlete’s speed and conditioning needs.
  3. Monitor Rest Periods: Ensure adequate rest between sets to maintain intensity and prevent the conditioning from becoming too aerobic.

Considerations for reps and rest periods   

For effective conditioning, aim for 8 to 12 reps in your workout plan. This range is optimal to achieve the desired conditioning effect. Fewer reps won’t fully condition athletes, while exceeding 12 reps may not be beneficial in customized conditioning phases.

Consider adjusting the sled weight if athletes struggle to meet their distances post-weight room session. Increase the weight for shorter distances and vice versa to align with the recommended guidelines. Distance is crucial for determining the focus on strength, speed, or power training.

Rest Periods

To optimize the conditioning effects during 10-second extremely intense work intervals, it is crucial to adhere to rest periods between 50 and 90 seconds. Resting for less than 50 seconds may hinder the individualized phase-specific conditioning targeted, while exceeding 90 seconds could shift the focus toward power training rather than conditioning. This concept is extensively explained in the book “Triphasic Training 2.”

Conclusion

By adhering to these specific phase-specific conditioning protocols, athletes can achieve targeted improvements in strength, power, and speed without compromising their overall training goals. The key is to tailor the sled load and pushing distance to the athlete’s specific needs and performance levels, ensuring that each conditioning session effectively contributes to their development. For more detailed guidelines and specific protocols, visit the provided blog link and download the conditioning models for strength, power, and speed.

Other Phase-Specific Guidelines Protocols 

The 3 Key Focus Areas for Phase Specific Individualized 1080 Sprint Conditioning

For strength conditioning, the 1080 sprint method is not utilized; instead, we adhere to the Sled Guidelines provided above.

Power Phase or Power Block Conditioning with 1080 Sprint:

  • Objective: Enhance explosive power.
  • Method: Load the 1080 Sprint optimally for the power phase and push it over a distance of 33 to 43 yards in 10 seconds.
  • Parameter for Individualized Power Phase Conditioning distances

At Level 1, Athletes will sprint with heavily loaded 1080 Sprint for max power during conditioning for a distance of 39-43 Yards within a 10-second timeframe.

The best 40 Yds Dash for a Level 1 athlete is faster than 4.85 Secs

The best 20 Yds Dash for a Level 1 athlete is faster than 2.8 Secs

The best Pro Agility for a Level 1 athlete is faster than 4.54 Secs

At Level 2, Athletes will sprint with heavily loaded 1080 Sprint for max power during conditioning for a distance of 36-41 Yards within a 10-second timeframe.

40-Year Dash: 4.86-5.29 seconds

– 20 Yds Dash: 2.81-3.1 seconds

– Pro Agility: 4.55-4.89 seconds

At Level 3, Athletes will sprint with heavily loaded 1080 Sprint for max power during conditioning for a distance of 33-37 Yards within a 10-second timeframe.

40-Year Dash: for a Level 3 athlete is slower than 5.3 Secs

40-Year Dash: for a Level 2 athlete is slower than 3.1 Secs

40-Year Dash: for a Level 3 athlete is slower than 4.9 Secs

 Speed Phase or Speed Block Conditioning with 1080 Sprint::

    • Objective: Maintain or enhance speed without compromising other qualities.
    • Method: Use a lightly loaded 1080 Sprint and for a guideline distance of 51 to 63 years.
    • Parameter for Individualized Speed Phase Conditioning distances

At Level 1, Athletes will sprint with heavily loaded 1080 Sprint for max Speed effort during conditioning for a distance of 59-63 Yards within a 10-second timeframe.

The best 40 Yds Dash for a Level 1 athlete is faster than 4.85 Secs

The best 20 Yds Dash for a Level 1 athlete is faster than 2.8 Secs

The best Pro Agility for a Level 1 athlete is faster than 4.54 Secs

At Level 2, Athletes will sprint with heavily loaded 1080 Sprint max Speed effort during conditioning for a distance of 56-61 Yards within a 10-second timeframe.

40-Year Dash: 4.86-5.29 seconds

– 20 Yds Dash: 2.81-3.1 seconds

– Pro Agility: 4.55-4.89 seconds

At Level 3, Athletes will sprint with heavily loaded 1080 Sprint Speed effort during conditioning for a distance of 51-56 Yards within a 10-second timeframe.

40-Year Dash: for a Level 3 athlete is slower than 5.3 Secs

40-Year Dash: for a Level 2 athlete is slower than 3.1 Secs

40-Year Dash: for a Level 3 athlete is slower than 4.9 Secs

Bike Sprint Conditioning guidelines 

The individualized conditioning guidelines for bike sprints are more straightforward than the protocol mentioned above. After analyzing various tests conducted over the years, the guidelines are quite simple. However, a drawback is the need for a high-quality bike to ensure adequate resistance levels. Optimal for the alactic energy system in repeated sports, 10-second bike sprints are recommended.

When developing strength and conditioning during the Strength Phase, consider incorporating 10-second bike sprints for alactic/Short sprint conditioning. Aim for 12 full reps or fewer revolutions in each 10 second bike sprint, using high resistance. This may require a specialized bike for optimal results.

During the power phase, adjust the bike’s resistance so the athlete can complete 16 to 18 full revolutions per leg within a 10-second timeframe. 

During the Speed phase, adjust the bike’s resistance so the athlete can complete 16 to 18 full revolutions per leg within a 10-second timeframe. 

Cycling offers the advantage of being less taxing on leg tissues compared to certain other conditioning methods. For instance, if you’re a coach aiming to preserve your athletes’ legs in sports like hockey, where they engage in skill sessions and high-quality skating techniques, incorporating biking into their conditioning routine can provide the necessary workout without subjecting them to the strain of running or sled pushing.

downloadable sheet for bike Conditioning