When it comes to rugby strength and conditioning, finding the most effective training methods can make the difference between a good player and a dominant one. One system that has gained serious traction in elite strength circles is Triphasic Training, developed by strength coach Cal Dietz.
If you want to develop explosive power, improve your contact dominance, and build true game-changing athleticism, then Triphasic Training could be the key to unlocking your full potential.
What is Triphasic Training?
Triphasic Training is a system designed by Cal Dietz, who has been the Head Strength and Conditioning Coach at the University of Minnesota for over two decades. He introduced the Triphasic Training method in his book Triphasic Training: A Systematic Approach to Elite Speed and Explosive Strength Performance, which has become a go-to resource for strength coaches worldwide.
The method is based on the understanding that all dynamic movements (such as sprinting, jumping, and tackling) involve three distinct phases of muscle action:
Eccentric Phase – The lengthening of the muscle under tension (e.g., lowering into a squat or decelerating before a step change).
Isometric Phase – The pause or transition point where force is absorbed (e.g., the moment before driving out of a squat or stopping before changing direction).
Concentric Phase – The explosive shortening of the muscle (e.g., driving upwards in a squat or accelerating after a sidestep).
Traditional training often focuses heavily on the concentric phase (lifting the weight), but Triphasic Training systematically develops strength in all three phases, leading to greater power, speed, and resilience.
Why Triphasic Training is Perfect for Rugby
Rugby is a sport that demands brute strength, explosive speed, and the ability to absorb and produce force effectively. Whether you’re tackling, scrummaging, sprinting, or stepping an opponent, every movement involves triphasic muscle contractions.
1. Increased Contact Strength
The eccentric phase of Triphasic Training helps players develop the ability to absorb force efficiently. This is crucial in rugby, where decelerating before contact or holding position in a tackle battle can be the difference between making a dominant hit or getting driven backward.
2. Better Change of Direction
Agility isn’t just about being quick – it’s about being able to decelerate and reaccelerate efficiently. The isometric phase strengthens the ability to stop, stabilize, and then explode in another direction, leading to sharper footwork and improved evasive ability.
3. Explosive Power for Scrummaging and Sprinting
The concentric phase is all about developing maximal force production. When trained correctly, this phase translates into a more powerful leg drive in scrums, faster acceleration in open play, and greater overall athleticism.
How I’ve Used Triphasic Training in Rugby
I’ve personally used Triphasic Training with rugby players at all levels, from club players to professionals. Many elite teams incorporate elements of this system into their preseason and in-season programming to develop maximal strength and power while keeping athletes resilient to injury.
In my experience, players who train with this system notice improvements in their ability to dominate collisions, maintain strength throughout the game, and recover faster between intense bouts of play.
Sample Triphasic Training Programs
Traditional Cal Dietz-Style Triphasic Program (4-Day Split)
Phase 1: Eccentric Emphasis (Weeks 1-2)
Day 1 (Lower Body): Squat – 5×5 (5-sec eccentric), Romanian Deadlifts – 4×6 (4-sec eccentric), Bulgarian Split Squats – 3×8 (3-sec eccentric)
Day 2 (Upper Body): Bench Press – 5×5 (5-sec eccentric), Weighted Chin-Ups – 4×6 (4-sec eccentric), Dips – 3×8 (3-sec eccentric)
Day 3 (Lower Body): Deadlifts – 5×5 (5-sec eccentric), Step-Ups – 4×6 (4-sec eccentric), Calf Raises – 3×12 (3-sec eccentric)
Day 4 (Upper Body): Overhead Press – 5×5 (5-sec eccentric), Bent-over Rows – 4×6 (4-sec eccentric), Face Pulls – 3×12 (3-sec eccentric)
Phase 2: Isometric Emphasis (Weeks 3-4)
Reduce eccentric tempo, add 2-3 sec pauses at sticking points.
Phase 3: Concentric Emphasis (Weeks 5-6)
Shift to explosive, fast reps with moderate weight.
Christian Thibaudeau-Inspired 3-Day Total Body Program
Day 1: Eccentric Strength Focus
Trap Bar Deadlift – 4×5 (5-sec eccentric)
Bulgarian Split Squat – 3×6/leg (4-sec eccentric)
Bench Press – 4×5 (5-sec eccentric)
Weighted Chin-Up – 3×6 (4-sec eccentric)
Nordic Curls – 3×5
Day 2: Isometric Strength Focus
Squat – 4×5 (2-sec pause at bottom)
Romanian Deadlift – 3×6 (3-sec pause at stretch position)
Overhead Press – 4×5 (2-sec pause at sticking point)
Chest-Supported Row – 3×8 (2-sec pause)
Plank Variations – 3x45s
Day 3: Concentric/Power Focus
Power Cleans – 4×3
Speed Squats – 5×3 (light weight, max velocity)
Plyometric Push-Ups – 4×5
Med Ball Slams – 3×8
Sprint Work – 4x20m sprints
Take Your Rugby Performance to the Next Level
If you’re serious about building elite-level strength and power for rugby, then Triphasic Training is a must-have in your program. But to get the best results, you need a structured plan that fits your individual needs and position.
At Rugby Renegade, we’ve helped countless rugby players get stronger, faster, and more explosive using proven strength training systems like Triphasic Training. If you want a personalized plan that takes your game to the next level, then let’s get to work!
Click below to get started today and become the strongest version of yourself on the pitch!
