Introduction

For the tactical community, it is essential to have personnel that has high power output, a solid base of strength, and high levels of conditioning to repeat the performance needed in training exercises, real-world operations, etc.  One effective approach is Daily Undulating Periodization (DUP), a training method that varies the intensity, volume, and exercises daily. This article will explore my concepts & application of DUP for tactical athletes through various of Cal Dietz’s “Triphasic Training” & “Triphasic Tactical Manual”. These models are both time-effective and have been tested with tactical athletes in real time with massive results. Note, that these are only my additions to the initial triphasic models in hopes of refining and improving upon the amazing work of Cal Dietz & Ben Peterson. 

Understanding Daily Undulating Periodization (DUP)

DUP is a training strategy that involves altering the training variables daily to achieve different training adaptations. Unlike traditional linear periodization, which progresses through distinct training phases, DUP allows for more frequent changes in volume, intensity, and exercise selection within a week or microcycle. DUP aims to optimize strength gains, enhance muscle growth, and improve overall performance by continuously challenging the body with different stimuli. 


Several adaptations in DUP that can be trained are listed below:

• Power 

• Strength

  • Maximal (five reps or less, max effort or close to 85 percent or higher)

  • Sub-Maximal (five to eight reps, lower load, non-maximal, but developmental. 70-85 percent) 

  • Strength Endurance (6-20 reps, lowest possible relative load)

• Speed & Agility

  • Linear and multidirectional 

• Hypertrophy

• Work Capacity (AMRAPs, EMOMs, Rounds For Time, Etc.)

• Energy System Development

  • ATP-PC

  • Anaerobic 

  • Aerobic

The Benefits of DUP & Triphasic for Tactical Athletes

• Enhanced Adaptability: Tactical athletes require a broad range of physical qualities, including strength, power, endurance, and agility. DUP allows for frequent changes in training variables, ensuring adaptability across various physical demands in the field.

• Efficient Time Utilization: Tactical athletes often have demanding schedules and limited training time. DUP allows for targeted training sessions focused on specific aspects of fitness, making efficient use of the available time while still achieving significant gains.

• Preventing Plateaus: The constant variation in intensity, volume, and exercises inherent in DUP helps prevent plateaus by continually challenging the body. This ensures consistent progress, minimizing stagnation in strength and performance.

• Reduction in Rates of Injury: Injury rates within the tactical community are higher due to the demands placed on them in training, at work, overall fatigue accumulated, etc. DUP allows for the flexibility of the training program to be utilized. High-stress days can be paired with high-stress days, and vice versa with low-stress days. This in turn will allow the body to recover between bouts, of training or field operations. 

Understanding The Basics of Triphasic Training

DUP is a training strategy that involves altering the training variables daily to achieve different training adaptations. Unlike traditional linear periodization, which progresses through distinct training phases, DUP allows for more frequent changes in volume, intensity, and exercise selection within a week or microcycle. DUP aims to optimize strength gains, enhance muscle growth, and improve overall performance by continuously challenging the body with different stimuli. 
Several adaptations in DUP that can be trained are listed below:

• Power 

• Strength

  • Maximal (five reps or less, max effort or close to 85 percent or higher)

  • Sub-Maximal (five to eight reps, lower load, non-maximal, but developmental. 70-85 percent) 

  • Strength Endurance (6-20 reps, lowest possible relative load)

• Speed & Agility

  • Linear and multidirectional 

• Hypertrophy

• Work Capacity (AMRAPs, EMOMs, Rounds For Time, Etc.)

• Energy System Development

  • ATP-PC

  • Anaerobic 

  • Aerobic

Triphasic training in a nutshell is a programming methodology that condenses block periodization into 2-4 week “blocks” through the three phases of movement which are:

• • Eccentric (lowering phase)

  • Isometric (midpoint with highest tension)

  • Concentric (contracting phase)

Applying Triphasic Models to Different Tenures

• Post-Operation/Rehab: Defined as individuals who have had surgery or significant injury and need to return to their unit with the combined help of a whole high-performance staff

• Novice: Defined as individuals with less than 1 year of consistent training at 3 days per week

• Intermediate: Defined as individuals who have trained 1-3 years consistently 3 days per week

• Advanced:  Defined as individuals who have over 3 years of consistent training and train over 3 days per week

• What are my contraindications for the injury?

• How can the high-performance staff assist each other in accomplishing this goal? How do physical therapists, athletic trainers, & massage therapists fit in?

• What does completion of the goal entail? 
  

For these phases restoring hypertrophy & unilateral work is paramount. You will notice that once we enter into the concentric phase, there will be more bilateral work with higher loading capabilities.
 Within the “Post-Operation & Rehab” example models we want:

1. Higher quality of movement
2. Remove unilateral imbalances 
3. Restore the ability to load heavier during the concentric phase
4. Building up all 3 energy systems 

1. Aerobic: Sled drags for 6 minutes to ensure aerobic development and increased muscle mass

2. Anaerobic: Sled March for anaerobic threshold 

3. Alactic: Assault bike sprints for alactic development (pending the athlete is ready for higher velocity training)

Model 2 - Novice:

Justification: 
For this phase, the goal is to build up a higher base of general physical preparation. If no percentages are assigned, then track the athlete via RPE 7-8/10 week to week. Eventually, the athlete will become tenured enough to test and obtain percentages. Total body splits will be used to mitigate fatigue, while the energy system development will go from heavier loading during the eccentric phase to the assault bike for lactic and alactic development for the phases. Most repetition effort work will be done with 8-12 reps for the eccentric phase, 6-10 reps for the isometric phase, & 5-8 for the concentric phase


Model 3 - Intermediate:

Justification: For this phase, the goal is to build up a improve upon the novice base of general physical preparation. The percentages have been increased due to the athlete’s ability to handle more load being at higher tenure compared to the novice tenure. Total body splits will still be used to reduce overall fatigue, while the energy system development utilizes methods with heavier loading capabilities (such as sled work being used in eccentric & isometric phases). 


Model 4 – Advanced:

Justification: Justification: For this phase, the goal is to build up a improve upon the intermediate base of general physical preparation. While the percentages have been increased to accommodate the increase in tenure, contrasts have also been added to increase the overall athleticism of the tactical athlete. (Such as the jumps being paired with the back squat). New and more advanced movement patterns have been added in the accessory work as well to challenge the athlete & prevent plateaus. (such as WTD chin-ups, shoulders elevated barbell glute bridges, lateral sled drags each way, etc.)




Daily Undulated Periodization Example 
Concentric Phase Weekly Breakdown




Daily Undulated Periodization Example:
                   Monday       Wednesday               Friday

                High-intensity day             Moderate intensity day       Low-intensity day
Note: This weekly example demonstrates how the coach can program varying intensity and volume throughout the week on a 3-day model. 
Day 1: Monday represents the high-intensity/low-volume day
Day 2: Wednesday represents the Moderate intensity/Moderate volume day
Day 3: Friday represents the Low intensity/high-volume day




Weekly Undulated Periodization Example 
Concentric Phase Weekly Breakdown
                   Week 1       Week 2 Week 3

                Base week                 Volume overload week                    Performance week

Authors note: Joe Kenn’s “The Coach's Strength Training Playbook: Featuring the Tier System” is where the majority of these ideas for weekly undulation come from. I take no credit for this idea of weekly undulation. However, these are some of my tweaks on his work to help improve the field. 
Base Week – The base week begins the mesocycle and acts as an introduction to the stimulus. All weeks are built off this week and progressed accordingly. 
Volume Overload Week – this week builds off the base week and is characterized by an increase in overall volume from the previous week. 
Performance Week- this week shows a reduction in volume and an increase in overall intensity. This week is normally the hardest on the body in the mesocycle. However, it is traditionally followed by a de-load week or a repeat of the base week depending on the coach’s intent, goals, etc. 
Deload or repeat base: I rarely deload my tactical athletes due to the ever-changing nature of the operations. However, when I do, the athlete normally never misses the opportunity to train. For about 85% of the athletes I currently work with,  I just repeat the base week and try to get the athlete to increase the loads used by a minimum of 5 pounds. 

Daily Time Constraints Example:

                   Monday        

Red = 20 minutes to train
Red + Blue = 40 minutes to train
Red + Blue + Black = 60 minutes to train
Conclusion:
There are myriad approaches to achieving the same goal in training, yet the key lies in identifying what resonates most with your athletes. It's crucial to blend, tailor, and progress these methods thoughtfully, ensuring they align with the demands faced by tactical athletes. The ultimate program is the one that the tactical athlete commits to and sticks with. From my experience, building trust precedes guiding and coaching, given the voluntary nature of most programs in this domain.
While I've found success using various methods and models, none are rigidly fixed. As the landscape of tactical strength and conditioning evolves, our adaptability as professionals becomes paramount to cater to the demanding lives of tactical athletes. Feel free to borrow ideas, tweak them, and tailor them to suit your tactical athletes' needs. Our nation's heroes deserve top-notch care, so don't hesitate to utilize these approaches. For further discussions on programming and the life of a TSAC, connect with me on Instagram @Coach_Telegadas or email me at CoachKostaTelegadas@GMail.com.


References

1. Biagioli, B. (2015). Advanced Concepts of Strength and Conditioning.

2. Bondarchuk, A. (2007). Transfer of Training in Sports.

3. Dietz, C. Van Dyke, M. (2016). Triphasic Training Tactical Manual. 

4. Kenn, J. (2003). The Coach's Strength Training Playbook: Featuring the Tier System

5. Verkoshansky, Y. (2003). Supertraining.

6. Zatsiorsky, V. Kraemer, W.  (2006). Science and Practice of Strength Training