A lot of what gets presented as “new” in performance training isn’t really new.
That was probably the biggest theme throughout this webinar with University of Washington Football. The principles are the same ones most coaches already believe in: triphasic training in the weight room, short to long on the field, force is phase-specific, and safe force first in return-to-play.
But the difference was in the execution and data feedback that's only possible with motorized resistance.
Old School Principles, New School Methods
Their philosophy is simple: take what’s always worked and apply it with more precision, plus the data to answer 'are we actually doing what we say we’re doing?'
Here, everything is tied back to quantifiable output: specific forces, velocity, rate of force development. Same training, just more accountability, both for the coaches and athletes.
Profile → Control → Overload → Express
This is how they organize everything: start with profiling to understand where the athlete actually is. Load-velocity profiles, force outputs, and movement quality all feed into that. As well, it updates over time because "training is testing" so the plan evolves as the athlete does.
From there, it becomes about sequencing: control the movement first, then overload it, then express it. The framework itself is simple, but the difference is being able to actually see if each phase is doing what they planned on it doing.
Triphasic Training, Precisely Executed
What they’re doing in the weight room will feel familiar: eccentric → isometric → concentric as the foundation. But the difference is how clearly each phase is targeted and loaded.
They start with tempo eccentrics (submax/yielding): 5-6 second lowering in the eccentric phase to build control and tolerance.
Then move into eccentric overload: using Eccentric Boost (the machine pulls the athletes down at 0.1 m/s and they fight it as much as possible) for true supramaximal eccentrics in a safe and controlled way.
Then into isokinetics: the athlete moves at a fixed speed and produces as much force as possible throughout the entire range of motion. For example, a squat at 0.3 m/s where the goal is to push as hard as possible against that speed.
Then eventually back to more traditional lifting. And if you have any doubts, here's what Tyler Owens said: "For 2 years running now, every single guy who has went through this progression on the 1080's, when we put them back on a regular barbell back squat, they've increased their 1RM 15-20% or more in almost every case."
It’s still triphasic in principle, but the difference is they can isolate each quality and actually confirm it’s being trained.
It's Not About Weight, It's About Force
This was an enlightening anecdote the data showed: at the end of training when returning to regular lifting, even though it was technically the most weight that had been on the bar, the concentric force was actually lower than the previous phase.
This then inspired them to keep isokinetics in the program with 3-week exposures throughout spring ball. The athletes still created high forces, if not higher, with less load on the bar.
Return-to-Play and the Role of Isokinetics
With healthy athletes, they prioritize building eccentric capacity first. But in return-to-play, that order shifts. Isokinetics show up early because they allow athletes to produce high amounts of force in a controlled environment without the unpredictability of traditional loading.
In the ACL example above, early reps were inconsistent and almost chaotic when looking at the force-time curves. Over time, those curves smoothed out, force increased, and asymmetries between limbs improved significantly.
Aligning the Weight Room and the Field
What they’re doing in the weight room mirrors the emphasis and theme of the field work. In the winter, the priority is force, so you see heavier resisted sprinting alongside the eccentric and strength-focused work in the weight room.
As they move closer to competition, loads come down and speed becomes the priority. Short to long and heavy to light. It’s the same progression across sprinting, change of direction, and lifting. Aligning the stressors of training so the adaptations they’re chasing work together and not against each other.
Key Takeaways & Conclusion
A complete training system from profiling, to sprint work, to supramaximal eccentric, and return-to-play. Motorized resistance, the ability to create specific and precise loading, let's University of Washington Football take foundational training to the next level.
When all of training is aligned, the program improves itself over time, and there's complete buy-in both with staff and athletes, that's when performance is truly developed.
A big shoutout to Tyler Owens, Ben Creamer, and Morris Henry for taking the time to organize and share this presentation.
Published: April 28, 2026