Control Every Movement: Tri-Phasic Training for Mountain Bikers
When you hit the brakes hard before a corner, load into a berm, or explode out of a jump, your muscles go through three distinct phases of movement — slowing down, stabilizing, and powering out. Triphasic Training, developed by performance coach Cal Dietz, is a system designed to strengthen all three of those phases. Originally built for elite athletes, this method is one of the most effective ways for mountain bikers to improve control, power, and injury resilience on the trail.
What Is Triphasic Training?
Triphasic Training is based on a simple but powerful truth: every dynamic movement has three phases — eccentric, isometric, and concentric. Most traditional training only focuses on the concentric (lifting or pushing) phase, but this leaves two major weak links in your performance chain. By systematically strengthening each phase, you can produce more force in less time, absorb bigger impacts, and move more efficiently on the bike.
The Three Phases Explained
1. Eccentric Phase (Deceleration & Loading)
This is the lowering or “braking” part of a movement — like absorbing impact when landing a drop or decelerating into a switchback. Eccentric training teaches your muscles to absorb and store kinetic energy without losing control. It improves tendon stiffness and trains your body to handle higher forces safely, a must for aggressive downhill or enduro riding.
Example:
Slow 5-second lowering phase in squats or split squats to simulate braking control and energy absorption.
2. Isometric Phase (Stability & Transition)
This is the brief moment when movement stops before reversing direction — like the instant you stabilize before exploding out of a corner. Training isometric strength improves stability and coordination, ensuring smooth force transfer between braking and acceleration. There are additional benefits to isometrics that we cover in another blog entry coming soon.
Example:
Pause squats or planks with holds at key joint angles to enhance on-bike stability. A 3 second hold in the bottom of a squat (thighs parallel to the ground) is a very effective method!
3. Concentric Phase (Acceleration & Power Output)
This is where you explode upward — or in MTB terms, when you accelerate, sprint, or pop off a jump. By training this phase after the eccentric and isometric foundations are built, you learn to release stored energy with maximum efficiency.
Example:
Sprints, Jump Squats, Split Squat Jumps, Olympic lifts and their variations, as well as many other exercises performed at high velocity.
How It’s Structured: The Triphasic Block Model
Triphasic Training uses an undulating block system, split into three 2 week blocks:
Eccentric Block: Focused on controlled lowering under heavy load.
Isometric Block: Builds stability and mid-range strength.
Concentric Block: Converts that strength into speed and power.
This progression teaches you to absorb, control, and then unleash force — a perfect sequence for technical mountain bike performance.
Why It Works for Mountain Bikers
Mountain biking is chaotic. Trails change, terrain varies, and your ability to quickly absorb and redirect force determines both performance and safety. Triphasic Training builds:
Superior body control and stability
Explosive acceleration out of corners
Resilience against overuse injuries
Faster recovery and coordination under load
Think of your body as a spring — Triphasic Training tunes that spring to store more energy and release it more explosively.
Gravity Human Performance — 8-Week Triphasic Strength Program for Mountain Bikers
Build Control, Power, and Efficiency On and Off the Trail
Program Overview
Goal:
Improve eccentric control, isometric stability, and concentric power to boost impact absorption efficiency, body control, and explosive acceleration.
Audience:
Intermediate to advanced mountain bikers in the off-season or pre-season phase.
Frequency:
3 strength sessions per week, 2 conditioning days (program adapts to your schedule rather than being set to calendar days).
Equipment Needed:
Barbell, dumbbells, bench, resistance bands, medicine ball, plyo box. Commercial or Performance Gym is best
🏋️♂️🚵♂️ Ready to Train? Get the Tri-Phasic program here
