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Modified Triphasic Training for Boxing | The RJ Boxing S & C Method

  • Writer: Ravi Deol
    Ravi Deol
  • 6 days ago
  • 2 min read

Triphasic Training has had a major influence on how I approach strength and power development for boxers.


The original system was created by Cal Dietz and Ben Peterson as a structured method for developing speed and explosive strength.



Triphasic Training A systematic approach to elite speed and explosive strength performance (Volume 1) by Dietz, Cal, Peterson, Ben (z-lib.org).pdf

At RJ Boxing S & C, I do not copy the complete system exactly.


Boxing has its own technical, physical and recovery demands. Boxers must complete skill sessions, pad work, bag work, sparring and conditioning alongside their strength training.


That means the system must be modified to support boxing performance rather than creating unnecessary fatigue.


What Is Triphasic Training?


Every dynamic movement contains three muscular actions:


Eccentric | Absorb and control force


The muscle lengthens while controlling resistance.

This happens when a boxer lowers into their stance, brakes during footwork, controls the landing from a jump or absorbs force before changing direction.


Isometric | Stabilize and transfer force


There is a brief point where movement stops or the body creates stiffness before force is redirected.

This happens when the legs, hips and trunk stabilize before a punch is accelerated or when a boxer holds their position while changing direction.


Concentric | Accelerate and produce force


The muscle shortens to create movement.

This is the explosive phase. It includes driving through the floor, accelerating the body and transferring force into a punch.


The original book describes dynamic sporting movement as Triphasic because force must be absorbed, controlled and then produced.


Triphasic Training A systematic approach to elite speed and explosive strength performance (Volume


1) by Dietz, Cal, Peterson, Ben (z-lib.org).pdf


The Difference Between Movement Order and Training Order


The natural order of movement is:


Eccentric → Isometric → Concentric


A boxer absorbs force, stabilizes and then accelerates.


However, this does not mean the training blocks must always be programmed in that same order.

Our modified Triphasic structure uses:


Isometric block → Eccentric block → Concentric block


This approach was influenced by my education under Chris Barnard of Overtime Athletes alongside my study of the original Triphasic Training system.


The movement phases have not changed. We have changed the order in which we emphasize them during training.


Block One | Isometric Strength


The first block develops positional strength, stability and force transfer.


Isometric training involves producing force without visible movement. This can include holding a position under load or pushing maximally against an immovable resistance.


Examples include:


  • Split-squat holds

  • Isometric mid-thigh pulls

  • Paused squats

  • Isometric push-up holds

  • Punch


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