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Buongiorno Lineman Manual Hack-Triphasic Supramaximal Compressed Model0

The document outlines a 17-week training program broken into 5 phases: 1) General physical preparation for weeks 1-2 focusing on aerobic work below 50% load over 10 seconds. 2) Triphasic strength for weeks 3-6 with concentric, eccentric and isometric exercises between 50-80% load in under 10 seconds. 3) Triphasic power for weeks 7-9 below 55% load in under 10 seconds. 4) Triphasic speed for weeks 10-12 below 50% load in under 10 seconds. 5) Peaking for weeks 13-17 with various training modalities to maximize performance.

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YG1
Copyright
© © All Rights Reserved
Available Formats
Download as PDF, TXT or read online on Scribd
582 views

Buongiorno Lineman Manual Hack-Triphasic Supramaximal Compressed Model0

The document outlines a 17-week training program broken into 5 phases: 1) General physical preparation for weeks 1-2 focusing on aerobic work below 50% load over 10 seconds. 2) Triphasic strength for weeks 3-6 with concentric, eccentric and isometric exercises between 50-80% load in under 10 seconds. 3) Triphasic power for weeks 7-9 below 55% load in under 10 seconds. 4) Triphasic speed for weeks 10-12 below 50% load in under 10 seconds. 5) Peaking for weeks 13-17 with various training modalities to maximize performance.

Uploaded by

YG1
Copyright
© © All Rights Reserved
Available Formats
Download as PDF, TXT or read online on Scribd
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Phase GPP Triphasic Strength Aerobic Triphasic Strength Aerobic Triphasic Strength Aerobic Triphasic Power Aerobic Triphasic

Triphasic Strength Aerobic Triphasic Strength Aerobic Triphasic Strength Aerobic Triphasic Power Aerobic Triphasic Speed

Weeks 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17

Concentric

Concentric
Download

Download

Download
Eccentric

Eccentric

Isometric

Isometric

Download
Aerobic

Lactate

Peaking

Peaking
Alactic

Power

Power
Quality Addressed

Percent Load Below 50% 50-75% Above 80% Above 80% Below 50% Above 80% Below 50% Above 80% Below 50% Below 80% Below 50% Below 55%

Durations over 10 sec. sets under 10 sec. sets 20-30 sec. sets 20-30 sec. sets under 10 sec. sets under 10 sec. sets under 10 sec. sets

Add Ons

Fasted State
Tape Mouth
Fast Twitch RSA Capacity
Fast Twitch RSA Hypertrophy
Potentiation Clusters
French Contrast
Hyperlinks for Example Workouts Aerobic Lactate Alactic Super End. Isometric Contra. Concentric Contra. Power Contra. Speed

^ hyperlink above to examples

Eccentric

Triphasic Compressed Model


Phase GPP Triphasic Strength Triphasic Strength Triphasic Power Triphasic Speed/Peaking Can Last 4-6 wks

Weeks 1 3 5 6 7 8 9 10 11

Eccentric

Isometric
Aerobic

Peaking

Peaking

Peaking

Peaking
Power

Power
Quality Addressed

Percent Load Below 50% Above 80% Above 80% Below 80% Below 55%
Durations 20-30 sec. sets under 10 sec. sets under 10 sec. sets under 10 sec. sets

Fasted State
Tape Mouth
Fast Twitch RSA Capacity
Fast Twitch RSA Hypertrophy
Potentiation Clusters
French Contrast
Hyperlinks for Examples Aerobic Eccentric Isometric Power Speed

Peaking for Sport - Triphasic Supramaximal with GPP Model


Phase GPP Supramax Strength Aerobic Supramax Strength Aerobic Triphasic Strength Aerobic Triphasic Power Aerobic Triphasic Speed

Weeks 1 3 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19

Concentric

Concentric
Download

Download

Download
Eccentric

Eccentric

Isometric

Isometric

Download
Aerobic

Lactate

Peaking

Peaking
Alactic

Power

Power
Quality Addressed

Percent Load Below 50% 50-75% Above 80% 80-92% Below 50% 85-95% Below 50% Above 80% Below 50% Below 80% Below 50% Below 55%
Durations over 10 sec. sets under 10 sec. sets 20-30 sec. sets 20-30 sec. sets under 10 sec. sets under 10 sec. sets under 10 sec. sets
Add Ons

Fasted State
Tape Mouth
Fast Twitch RSA Capacity
Fast Twitch RSA Hypertrophy
Potentiation Clusters
French Contrast
Hyperlinks for Examples Aerobic Lactate Alactic Supramax-Ecc ex Supramax-Iso Contra. Concentric Contra. Power Contra. Speed
#ERROR!

Peaking for Sport - Triphasic Supramaximal Compressed Model


Phase GPP Supramax Strength Supramax Strength Triphasic Power Triphasic Speed/Peaking Can Last 4-6 wks

Weeks 1 3 5 #REF! #REF! #REF! #REF! #REF! #REF!


Eccentric

Isometric
Aerobic

Peaking

Peaking

Peaking

Peaking
Power

Power

Quality Addressed

Percent Load Below 50% 80-85% 120-105% Below 80% Below 55%
Durations 20-30 sec. sets 20-30 sec. sets under 10 sec. sets under 10 sec. sets

Fasted State
Tape Mouth
Fast Twitch RSA Capacity
Fast Twitch RSA Hypertrophy
Potentiation Clusters
French Contrast
Hyperlinks for Examples Aerobic Supramax-Ecc Supramax-Iso Power Speed

Lineman Manual Hack- Triphasic Supramaximal Compressed Model


Phase GPP Supramax Strength Supramax Strength Triphasic Power Triphasic Speed/Peaking Can Last 4-6 wks

Weeks 1 3 5 6 7 8 9 10 11
Eccentric

Isometric
Aerobic

Peaking

Peaking

Peaking

Peaking
Power

Power

Quality Addressed

Percent Load Below 50% 120-105% 120-105% Below 80% Below 55%
Durations 20-30 sec. sets under 10 sec. sets under 10 sec. sets under 10 sec. sets

Workout type Lineman manual OxI Workout ECC Workout Iso workout Power Workout Speed Workout
Things that Change 20-30 sec. sets
Fasted State
Tape Mouth
Fast Twitch RSA Capacity
Fast Twitch RSA Hypertrophy
Potentiation Clusters
French Contrast
Hyperlinks for Examples Aerobic Supramax-Ecc Supramax-Iso Power Speed

Buongiorno Lineman Manual Hack- Triphasic Supramaximal Compressed Model0


Phase GPP Supramax Strength Supramax Strength Triphasic Power Triphasic Speed/Peaking Can Last 4-6 wks

Weeks 1 3 5 #REF! #REF! #REF! #REF! #REF! #REF!


Eccentric

Isometric
Aerobic

Peaking

Peaking

Peaking

Peaking
Power

Power

Quality Addressed

Percent Load Below 50% 120-105% 120-105% Below 80% Below 55%
Durations 20-30 sec. sets under 10 sec. sets under 10 sec. sets under 10 sec. sets

Workout type Lineman manual OxI Workout ECC Workout Iso workout Power Workout Speed Workout
Things that Change 20-30 sec. sets
Fasted State
Tape Mouth
Fast Twitch RSA Capacity
Fast Twitch RSA Hypertrophy
Potentiation Clusters
French Contrast
Hyperlinks for Examples Aerobic Supramax-Ecc Supramax-Iso Power Speed

Peaking for lineman - Triphasic Supramaximal with GPP Model


Phase GPP Supramax Strength Aerobic Supramax Strength Aerobic Triphasic Strength Aerobic Triphasic Power Aerobic Triphasic Speed

Weeks 1 3 5 #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF!
Concentric

Concentric
Download

Download

Download
Eccentric

Eccentric

Isometric

Isometric

Download
Aerobic

Lactate

Peaking

Peaking
Alactic

Power

Power

Quality Addressed

Percent Load Below 50% 50-75% Above 80% 80-92% Below 50% 85-95% Below 50% Above 80% Below 50% Below 80% Below 50% Below 55%
Durations over 10 sec. sets under 10 sec. sets 20-30 sec. sets 20-30 sec. sets under 10 sec. sets under 10 sec. sets under 10 sec. sets
Add Ons

Lineman Manual Hack- Triphasic Supramaximal Compressed Model


Phase GPP Supramax Strength Supramax Strength Triphasic Power Triphasic Speed/Peaking Can Last 4-6 wks

Weeks 1 3 5 #REF! #REF! #REF! #REF!


Eccentric

Isometric
Aerobic

Peaking

Peaking
Power

Power

Quality Addressed

Percent Load Below 50% 120-105% 120-105% Below 80% Below 55%
Durations 20-30 sec. sets under 10 sec. sets under 10 sec. sets under 10 sec. sets

Workout type Lineman manual OxI Workout ECC Workout Iso workout Power Workout Speed Workout
Things that Change 20-30 sec. sets

lk

Lineman Manual Hack- Triphasic Supramaximal Compressed Model


Phase GPP Supramax Strength Supramax Strength Triphasic Power Triphasic Speed/Peaking Can Last 4-6 wks

Weeks 1 3 5 #REF! #REF! #REF! #REF! #REF! #REF!


Eccentric

Isometric
Aerobic

Peaking

Peaking

Peaking

Peaking
Power

Power

Quality Addressed

Fast twitch fiber hypertrophay Capacity block hypertrophy Block Capacity block

Percent Load Below 50% 120-105% 120-105% Below 80% Below 55%
Durations 20-30 sec. sets under 10 sec. sets under 10 sec. sets under 10 sec. sets

Workout type Lineman manual OxI Workout ECC Workout Iso workout Power Workout Speed Workout
Things that Change 20-30 sec. sets
Fasted State
Tape Mouth
Fast Twitch RSA Capacity
Fast Twitch RSA Hypertrophy
Potentiation Clusters
French Contrast
Hyperlinks for Examples Aerobic Supramax-Ecc Supramax-Iso Power Speed

#ERROR!

*
Phase Triphasic Speed

Weeks #REF! #REF! #REF!

Concentric

Concentric
Download

Download

Download
Eccentric

Eccentric

Isometric

Isometric

Download
Aerobic

Aerobic

Lactate

Lactate

Peaking

Peaking

Peaking

Peaking

Peaking

Peaking
Alactic

Alactic

Power

Power
Quality Addressed

Percent Load Below 50% 50-75% Above 80% Above 80% Below 50% Above 80% Below 50% Above 80% Below 50% Below 80% Below 50% Below 55% Below 55% Below 55%

Durations over 10 sec. sets under 10 sec. sets 20-30 sec. sets 20-30 sec. sets under 10 sec. sets under 10 sec. sets under 10 sec. sets under 10 sec. sets under 10 sec. sets

Add Ons

Fasted State
Tape Mouth
Fast Twitch RSA Capacity
Fast Twitch RSA Hypertrophy
Potentiation Clusters
French Contrast
Hyperlinks for Example Workouts Aerobic Lactate Alactic Super End. Isometric Contra. Concentric Contra. Power Contra. Speed Speed Speed

^ hyperlink above to examples

Eccentric

Triphasic Compressed Model


Phase GPP Triphasic Strength Triphasic Strength Triphasic Power Triphasic Speed/Peaking Can Last 4-6 wks

Weeks 1 2 3 4 5 6 7 8 9 10 11 12
Eccentric

Eccentric

Isometric

Isometric
Aerobic

Aerobic

Peaking

Peaking

Peaking

Peaking
Power

Power
Quality Addressed

Percent Load Below 50% Above 80% Above 80% Below 80% Below 55%
Durations 20-30 sec. sets under 10 sec. sets under 10 sec. sets under 10 sec. sets

Fasted State
Tape Mouth
Fast Twitch RSA Capacity
Fast Twitch RSA Hypertrophy
Potentiation Clusters
French Contrast
Hyperlinks for Examples Aerobic Eccentric Isometric Power Speed

https://docs.google.com/spreadsheets/d/1umCtZ0GcZuUj1JCclZjHleO-psa4c999ZcZBa6OwxIM/edit#gid=1032510924&range=F31:G31

Peaking for Sport - Triphasic Supramaximal with GPP Model


Phase GPP Supramax Strength Aerobic Supramax Strength Aerobic Triphasic Strength Aerobic Triphasic Power Aerobic Triphasic Speed

Weeks 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22

Concentric

Concentric
Download

Download

Download
Eccentric

Eccentric

Isometric

Isometric

Download
Aerobic

Aerobic

Lactate

Lactate

Peaking

Peaking
Alactic

Alactic

Power

Power
Quality Addressed

Percent Load Below 50% 50-75% Above 80% 80-92% Below 50% 85-95% Below 50% Above 80% Below 50% Below 80% Below 50% Below 55%
Durations over 10 sec. sets under 10 sec. sets 20-30 sec. sets 20-30 sec. sets under 10 sec. sets under 10 sec. sets under 10 sec. sets
Add Ons

Fasted State
Tape Mouth
Fast Twitch RSA Capacity
Fast Twitch RSA Hypertrophy
Potentiation Clusters
French Contrast
Hyperlinks for Examples Aerobic Lactate Alactic Supramax-Ecc ex Supramax-Iso Contra. Concentric Contra. Power Contra. Speed

Peaking for Sport - Triphasic Supramaximal Compressed Model


Phase GPP Supramax Strength Supramax Strength Triphasic Power Triphasic Speed/Peaking Can Last 4-6 wks

Weeks 1 2 11.5 4 5 6 7 8 9 10 11 12
Eccentric

Eccentric

Isometric

Isometric
Aerobic

Aerobic

Peaking

Peaking

Peaking

Peaking
Power

Power

Quality Addressed

Percent Load Below 50% 80-85% 120-105% Below 80% Below 55%
Durations 20-30 sec. sets 20-30 sec. sets under 10 sec. sets under 10 sec. sets

Fasted State
Tape Mouth
Fast Twitch RSA Capacity
Fast Twitch RSA Hypertrophy
Potentiation Clusters
French Contrast
Hyperlinks for Examples Aerobic Supramax-Ecc Supramax-Iso Power Speed

Lineman Manual Hack- Triphasic Supramaximal Compressed Model


Phase GPP Supramax Strength Supramax Strength Triphasic Power Triphasic Speed/Peaking Can Last 4-6 wks

Weeks 1 2 3 4 5 6 7 8 9 10 11 12
Eccentric

Eccentric

Isometric

Isometric
Aerobic

Aerobic

Peaking

Peaking

Peaking

Peaking
Power

Power

Quality Addressed

Percent Load Below 50% 120-105% 120-105% Below 80% Below 55%
Durations 20-30 sec. sets under 10 sec. sets under 10 sec. sets under 10 sec. sets

Workout type
Lineman manual OxI Workout ECC Workout Iso workout Power Workout Speed Workout
Things that Change 20-30 sec. sets
Fasted State
Tape Mouth
Fast Twitch RSA Capacity
Fast Twitch RSA Hypertrophy
Potentiation Clusters
French Contrast
Hyperlinks for Examples Aerobic Supramax-Ecc Supramax-Iso Power Speed

Lineman Manual Hack- Triphasic Supramaximal Compressed Model


Phase GPP Supramax Strength Supramax Strength Triphasic Power Triphasic Speed/Peaking Can Last 4-6 wks

Weeks 1 2 3 4 5 6 7 8 9 10 11 12
Eccentric

Eccentric

Isometric

Isometric
Aerobic

Aerobic

Peaking

Peaking

Peaking

Peaking
Power

Power

Quality Addressed

Percent Load Below 50% 120-105% 120-105% Below 80% Below 55%
Durations 20-30 sec. sets under 10 sec. sets under 10 sec. sets under 10 sec. sets

Workout type
Lineman manual OxI Workout ECC Workout Iso workout Power Workout Speed Workout
Things that Change 20-30 sec. sets
Fasted State
Tape Mouth
Fast Twitch RSA Capacity
Fast Twitch RSA Hypertrophy
Potentiation Clusters
French Contrast
Hyperlinks for Examples Aerobic Supramax-Ecc Supramax-Iso Power Speed

Peaking for lineman - Triphasic Supramaximal with GPP Model


Phase GPP Supramax Strength Aerobic Supramax Strength Aerobic Triphasic Strength Aerobic Triphasic Power Aerobic Triphasic Speed

Weeks 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20
Concentric

Concentric
Download

Download

Download
Eccentric

Eccentric

Isometric

Isometric

Download
Aerobic

Aerobic

Lactate

Lactate

Peaking

Peaking
Alactic

Alactic

Power

Power

Quality Addressed

Percent Load Below 50% 50-75% Above 80% 80-92% Below 50% 85-95% Below 50% Above 80% Below 50% Below 80% Below 50% Below 55%
Durations over 10 sec. sets under 10 sec. sets 20-30 sec. sets 20-30 sec. sets under 10 sec. sets under 10 sec. sets under 10 sec. sets
Add Ons

Lineman Manual Hack- Triphasic Supramaximal Compressed Model


Phase GPP Supramax Strength Supramax Strength Triphasic Power Triphasic Speed/Peaking Can Last 4-6 wks

Weeks 1 2 3 4 5 6 7 8 9 10
Eccentric

Eccentric

Isometric

Isometric
Aerobic

Aerobic

Peaking

Peaking
Power

Power

Quality Addressed

Percent Load Below 50% 120-105% 120-105% Below 80% Below 55%
Durations 20-30 sec. sets under 10 sec. sets under 10 sec. sets under 10 sec. sets

Workout type
Lineman manual OxI Workout ECC Workout Iso workout Power Workout Speed Workout
Things that Change 20-30 sec. sets
Lineman Manual Hack- Triphasic Supramaximal Compressed Model
Phase GPP Supramax Strength Supramax Strength Triphasic Power Triphasic Speed/Peaking Can Last 4-6 wks

Weeks 1 2 3 4 5 6 7 8 9 10 11 12

Eccentric

Eccentric

Isometric

Isometric
Aerobic

Aerobic

Peaking

Peaking

Peaking

Peaking
Power

Power
Quality Addressed

Fast twitch fiber


Capacity block hypertrophy Block Capacity block
hypertrophay
Percent Load Below 50% 120-105% 120-105% Below 80% Below 55%
Durations 20-30 sec. sets under 10 sec. sets under 10 sec. sets under 10 sec. sets

Workout type
Lineman manual OxI Workout ECC Workout Iso workout Power Workout Speed Workout
Things that Change 20-30 sec. sets
Fasted State
Tape Mouth
Fast Twitch RSA Capacity
Fast Twitch RSA Hypertrophy
Potentiation Clusters
French Contrast
Hyperlinks for Examples Aerobic Supramax-Ecc Supramax-Iso Power Speed
Phase GPP Triphasicq23(1 Strength Aerobic Triphasic Strength Aerobic Triphasic Strength Aerobic Triphasic Power Aerobic Triphasic Speed

Weeks 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20

Concentric

Concentric
Download

Download

Download
Eccentric

Eccentric

Isometric

Isometric

Download
Aerobic

Aerobic

Lactate

Lactate

Peaking

Peaking
Alactic

Alactic

Power

Power
Quality Addressed

Percent Load Below 50% 50-75% Above 80% Above 80% Below 50% Above 80% Below 50% Above 80% Below 50% Below 80% Below 50% Below 55%
Durations over 10 sec. sets under 10 sec. sets 20-30 sec. sets 20-30 sec. sets under 10 sec. sets under 10 sec. sets under 10 sec. sets
Add Ons

Fasted State
Tape Mouth
Fast Twitch RSA Capacity
Fast Twitch RSA Hypertrophy
Potentiation Clusters
French Contrast
Hyperlinks for Example Workouts Aerobic Lactate Alactic Super End. Isometric #N/A Concentric Contra. Power Contra. Speed
Lineman Manual Hack- Triphasic Supramaximal Compressed Model
Phase GPP Supramax Strength Supramax Strength Triphasic Power Triphasic Speed/Peaking Can Last 4-6 wks

Weeks 1 2 3 4 5 6 7 8 9 10 11 12

Eccentric

Eccentric

Isometric

Isometric
Aerobic

Aerobic

Peaking

Peaking

Peaking

Peaking
Power

Power
Quality Addressed

Fast twitch fiber


Capacity block hypertrophy Block Capacity block
hypertrophy
Percent Load Below 50% 120-105% 120-105% Below 80% Below 55%
Durations 20-30 sec. sets under 10 sec. sets under 10 sec. sets under 10 sec. sets

Workout type Lineman


manual OxI Workout ECC Workout Iso workout Power Workout Speed Workout
Things that Change 20-30 sec. sets
Fasted State
Tape Mouth
Fast Twitch RSA Capacity
Fast Twitch RSA Hypertrophy
Potentiation Clusters
French Contrast
Hyperlinks for Examples Aerobic Supramax-Ecc Supramax-Iso Power Speed
12
Peaking for Sport - Triphasic Supramaximal with GPP Model
Phase GPP Supramax Strength Aerobic Supramax Strength Aerobic Triphasic Strength Aerobic Triphasic Power Aerobic Triphasic Speed

Weeks 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20

Concentric

Concentric
Download

Download

Download
Eccentric

Eccentric

Isometric

Isometric

Download
Aerobic

Aerobic

Lactate

Lactate

Peaking

Peaking
Alactic

Alactic

Power

Power
Quality Addressed

Percent Load Below 50% 50-75% Above 80% 80-92% Below 50% 85-95% Below 50% Above 80% Below 50% Below 80% Below 50% Below 55%
Durations over 10 sec. sets under 10 sec. sets 20-30 sec. sets 20-30 sec. sets under 10 sec. sets under 10 sec. sets under 10 sec. sets
Add Ons

Fasted State
Tape Mouth
Fast Twitch RSA Capacity
Fast Twitch RSA Hypertrophy
Potentiation Clusters
French Contrast
Hyperlinks for Examples Aerobic Lactate Alactic Supramax-Ecc ex Supramax-Iso Contra. Concentric Contra. Power Contra. Speed

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