Modified Triphasic Routine For Grapplers (Low Axial loading)

I’ve been tinkering with the triphasic format (focus on specific eccentric, isometric and concentric movement) for a while now, trying different exercise selections and matching the program to the needs and requirements of the athlete. The biggest  modification is the proper application of stress, minimising negative stress while trying to get positive adaptive stress. Sometimes I’m thrown a curve ball that means I have to ditch preferred exercises and try something different. I won’t go into too much detail about the triphasic method (shiny new website) as that has been done to death!

Here is a triphasic routine I’ve used that tries to strip out axial loading (loading on the top of the spine) which grapplers with bad necks and spines can have problems with. Applying Dan John’s ‘Armor Building’ idea for fighters our two main movements become Zercher Squat and Snatch Grip Deadlift. Below is a 2 day template if you were to add a third day, I suggest tempo based single leg work and a week off between Isometric and Concentric weeks. This program is just a jumping off point and totally modifiable.

Eccentric Block

Eccentric 2-3 Weeks
Day 1 Triphasic 80-87.5%
Tempo/notes
Day2 Dynamic 90%+
Tempo/notes
Main Movement
  
+Jump option
Zercher Squat 3 x 3 @ 80-87.5
6010
Snatch Grip Deadlift
Work to a heavy single then take off 10-15% and perform 3-4 doubles.
Regular
Upper Push/Pull
Weighted Ring Push-up 3 x 6
Pull-up 3 x 6
Overhead Flyes 3 x 10
6010
6010
Push Press
Work to a heavy single then take off 10-15% and perform 3-4 doubles.
For every set of Push-Press do a set of Rows
Regular
PC/Hamstring
Hip thrusts or Romanian Deadlifts 3 x 5
6010
Direct Hamstring Work
GHR/Slides
Regular
Core/Arms
Heavy Single Arm Farmers Walks
Tri/Bi work
Time or Distance
6010
Roll outs
Tri/Bi work (thick grip)

Isometric Block

Isometric 2-3 Weeks
Day 1 Triphasic 80-87.5%
Tempo/notes
Day2 Dynamic 90%+
Tempo/notes
Main Movement
  
+Jump option
Zercher Squat 3 x 3 @ 80-87.5
1310
Pause Bottom
Snatch Grip Deadlift
Work to a heavy single then take off 10-15% and perform 3-4 doubles.
Regular
Upper Push/Pull
Weighted Ring Push-up 3 x 6
Pull-up 3 x 6
Overhead Flyes 3 x 10
1310
1310
Pause top
Push Press
Work to a heavy single then take off 10-15% and perform 3-4 doubles.
For every set of Push-Press do a set of Rows
Regular
PC/Hamstring
Hip thrusts or Romanian Deadlifts 3 x 5
1310
Direct Hamstring Work
GHR/Slides
Regular
Core/Arms
Heavy Single Arm Farmers Walks
Tri/Bi work
Time or Distance
1310
Roll outs
Tri/Bi work (thick grip)



Concentric Block


Concentric 2-3 Weeks
Day 1 Triphasic 80-87.5%
Tempo/notes
Day2 Dynamic 90%+
Tempo/notes
Main Movement
+Jump option
Zercher Squat 3 x 3 @ 80-87.5
Fast
Use bands or Chains
Snatch Grip Deadlift
Work to a heavy single then take off 10-15% and perform 3-4 doubles.
Regular
Upper Push/Pull
Weighted Ring Push-up 3 x 6
Pull-up 3 x 6
Overhead Flyes 3 x 10
Fast
Fast
Push Press
Work to a heavy single then take off 10-15% and perform 3-4 doubles.
For every set of Push-Press do a set of Rows
Regular
PC/Hamstring
Hip thrusts or Romanian Deadlifts 3 x 5
Fast
Direct Hamstring Work
GHR/Slides
Regular
Core/Arms
Heavy Single Arm Farmers Walks
Tri/Bi work
Time or Distance
Fast
Roll outs
Tri/Bi work (thick grip)

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