Gridiron Warrior Podcast - Alex Nadolna

The Gridiron Warrior Podcast | Ep. [3] - “Applying Triphasic at the High School Level” with Coach Alex Nadolna

In this episode, Coach Scott Leech sits down with Alex Nadolna, Director of Strength & Conditioning at DePaul College Prep in Chicago. They break down how to apply Triphasic Training at the high school level, manage limited resources, and build buy-in with young athletes , without burning them out.

You’ll hear real stories, practical takeaways, and programming insights from two coaches living it every day in the trenches.

👇 Timestamps

00:00 - Intro: Welcome to the Gridiron Warrior Podcast

00:34 - Introducing Coach Alex Nadolna

02:00 - Alex’s background and path to DePaul Prep

04:22 - How he created his full-time S&C role at the high school level

06:13 - Competition level and athlete development at DePaul

07:00 - Building strength programs into the school day

08:36 - Balancing classes, after-school sessions, and family life

09:42 - Summer camps and private-school recruiting benefits

10:10 - Intro to Triphasic Training and early lessons learned

11:31 - Mistakes made applying Cal Dietz’s system

13:07 - Why most high school athletes can’t handle “true” Triphasic

14:55 - Adapting the method for different athlete types

15:56 - Eccentrics, isometrics, and lifting as a skill

17:03 - Teaching movement control and strain tolerance

18:31 - Athlete motivation and connecting the weight room to sport

19:15 - How he structures force days (High, Fast, Slow, Human)

20:21 - Using eccentrics and PRE systems for progression

23:08 - Simple contrast pairings vs. full French Contrast

24:40 - Matching field work themes with weight room programming

25:50 - The importance of extensive plyometrics

27:02 - Underrated Triphasic tools: isos, contralateral circuits, aerobic work

29:10 - Building athlete health and longevity beyond sport

30:50 - The lost art of work capacity in modern training

32:03 - Implementing long-duration isometrics in teams

34:17 - Making isos engaging for high school athletes

36:00 - Realistic effort vs. perfection in team settings

36:34 - What’s new in Triphasic 2 and performance pattern cycling

38:15 - How to run performance cycles using the Shredmill

42:28 - Using resets to manage flow and rest

42:48 - Final reflections: coaching purpose and legacy

46:59 - How to contact Coach Nadolna

47:15 - Join the Gridiron Warrior Insiders Community

🔗 Join the Gridiron Warrior Insiders:

Exclusive webinars, live Q&As, early podcast access, discounts, and your ticket to our live Gridiron Warrior seminar.

👉 ScottLeechTraining.com

Follow Coach Leech:

Instagram | Twitter | YouTube → @ScottLeechTraining

Website → scottleechtraining.com

Keep the Fire Burning. 🔥