Xlathlete Training
HockeyTrain heroic marketing
Triphasic Training is the pinnacle of sports performance training. That’s not hype. Cal Dietz, a strength coach at the University of Minnesota, has the results to back up this claim – a Hobey Baker Award winner, two Big Ten Athletes of the Year, over 400 All-Americans, 30 Big Ten/WCHA championship teams, 7 NCAA National Team Champions, and 14 teams that finished in the top four in the nation.
Over the past decade, Coach Dietz has worked with thousands of collegiate and professional athletes, incorporating the latest scientific research into developing his Triphasic Training method. His approach breaks down athletic movements into their three components -- eccentric, isometric, and concentric -- allowing for the continuous development of athletes, maximizing their strength, speed, and power. These Method have been used with all levels of athletes from youth to Olympians.
Features3 sessions per week
Must use App app to view and log training
Program Training
A
Hockey Youth Dynamic Short Warm-up 3 xlathlete.com
B1
Single Leg Squat for Ankle rocker
2 x 15
B2
Wiper for Ankle Rocker
2 x 25
B3
Toe Ups for Ankle Rocker
2 x 20
B4
Shuffle for Ankle Rocker
2 x 25
C1
Pro Agility 5 10 5
6 x 1
C2
Neural Perplexity Forward
6 x 1
D1
Dumbbell Split Squat Reactive
55, 65, 75 @ 5, 3, 3
D2
Standing External Rotation
3 x 8
E1
Dumbbell Split Squat Reactive
4 x 70 @ 8
E2
Hurdle Hop
4 x 4
E3
Squat Jump Sand Bag
4 x 4
E4
Reactive Box Drop Lunge Jump
4 x 4
E5
Manual 4-Way Neck
3 x 6
E6
Anterior Tibialis Band
3 x 10
E7
Wrist Radial Flexion Reactive
3 x 3
F1
Bench Press
4 x 8 @ 70 %
F2
Bench Press Reactive Toss
4 x 5 @ 25 %
F3
Rack Band Push Up
4 x 3
G1
Reverse Hyper Partner Manual
3 x 8
G2
DB Shoulder Press
3 x 8 @ 70 %
G3
Chin Up
3 x 6
H1
Glute Ham Bar Lift
3 x 8 @ 70 %
H2
1-Arm DB Row
3 x 8 @ 70 %
H3
Tricep Push Down
3 x 70 @ 8
I1
Wrist Pronation Reactive
3 x 8
I2
Wrist Supination Reactive
3 x 8
I3
Partner Leg Walks
1 x 1
I4
Glute Ham Hang
1 x 2:00
J
Post Workout Stretching
For Completion
A1
Spring Ankle 1
1 x 20
A2
Spring Ankle 2
1 x 20
A3
Spring Ankle 3
1 x 20
A4
Spring Ankle 4
1 x 20
A5
Spring Ankle 5
1 x 20
A
Hockey Dynamic Short Warm-up 3 xlathlete.com
For Completion
B1
Single Leg Squat for Ankle rocker
2 x 15
B2
Wiper for Ankle Rocker
2 x 25
B3
Toe Ups for Ankle Rocker
2 x 20
B4
Shuffle for Ankle Rocker
2 x 25
C1
L Cone Agility Drill
6 x 1
C2
Neural Perplexity Forward
6 x 1
D1
Step Up
5, 3, 3 @ 55, 65, 75 %
D2
Cuban Press Figure 8
3 x 8
E
Step Up
4 x 6 @ 80 %
F1
Bench Press
4 x 6 @ 80 %
F2
Med Ball Chest Pass
4 x 3
F3
Delt Bent Over Lateral Reactive Drop
4 x 5
G1
DB Shoulder Press
3 x 6 @ 80 %
G2
Single Leg RDL
3 x 6 @ 80 %
G3
Hip Flexor Prone
3 x 5
H1
Dumbbell Step Up
3 x 6 @ 80 %
H2
Bench Adduction
3 x 5
H3
Glute-Ham Raise
3 x 5
I1
Glute Ham Bar Lift
3 x 6 @ 80 %
I2
Pull Up
3 x 5
J1
Dips
3 x 6
J2
Straight Bar Curl
3 x 6 @ 80
J3
Wrist Ulna Flexion
3 x 8
J4
Wrist Radial Flexion
3 x 8
K1
Wrist Pronation
1 x 10
K2
Wrist Supination
1 x 10
K3
Single Arm DB Farmers Carry
1 x 1
K4
Contralateral Isometric Flexion Band
1 x 0:30
L
Post Workout Stretching
For Completion
A1
Spring Ankle 1
1 x 20
A2
Spring Ankle 2
1 x 20
A3
Spring Ankle 3
1 x 20
A4
Spring Ankle 4
1 x 20
A5
Spring Ankle 5
1 x 20
A
Hockey Neurological Reprogramming Warm
For Completion
B1
Single Leg Squat for Ankle rocker
2 x 15
B2
Wiper for Ankle Rocker
2 x 25
B3
Toe Ups for Ankle Rocker
2 x 20
B4
Shuffle for Ankle Rocker
2 x 25
C1
T Cone Agility Drill
6 x 1
C2
Neural Perplexity Forward
6 x 1
D1
Dumbbell Split Squat Reactive
55, 65, 75 @ 5, 3, _
D2
Band Pull-Apart
3 x 8
E1
Dumbbell Split Squat Reactive
4 x 55 @ 10
E2
Hurdle Hop
4 x 4
E3
Squat Jump Sand Bag
4 x 4
E4
Depth Jump
4 x 2
E5
Cuban Press
4 x 6
E6
Ankle Band Work
4 x 10
E7
Bench Adduction
4 x 10
F1
Bench Press
3 x 10 @ 55 %
F2
Lat Pull Down
3 x 10
F3
DB Shrug
3 x 10
G1
Reverse Hyper Partner Manual
3 x 10
G2
DB Psoas Single Leg Squat
3 x 10 @ 55 %
G3
Leg Press
3 x 10 @ 55 %
H1
Dumbbell Incline Press
3 x 10 @ 55 %
H2
DB Shoulder Press
3 x 10 @ 55 %
H3
Tricep Push Down
3 x 10
I1
Glute Ham Hang
1 x 2:00
I2
Partner Leg Walks
1 x 1
I3
Band Hip Traction
1 x 5:00
J
Post Workout Stretching
