Practical Application: The TFT Model for Muscular Strength and Power Development within Athletic Populations – Part I

Strength and conditioning literature examining neuromuscular physiology, bioenergetics, neuroendocrine factors, nutrition and metabolic factors, the use of ergogenic aids, physical and physiological responses and adaptations have clearly identified the benefits of participating in regular resistance training programs for athletic populations, especially as it relates to improving muscular strength (1). Beyond evidence-based research, models for resistance training program implementation are of considerable value to optimizing athletic performance. In fact, several have been provided that address general to specific characteristics of athleticism (i.e., strength endurance, muscular strength, and muscular power) over the decades (1-7, 133, 144). For instance, Stone et al. 2022 published a model known as the strength-endurance continuum that enhances dynamic correspondence (i.e., training specificity) in athletic populations by developing structural, metabolic, and neural capacities across a high-load, low repetition and low-load, high repetition range (2). Further models have been developed to enhance performance approaches (i.e., optimum performance training model) and outcomes (i.e., performance pyramid) even within specific populations such as youth (i.e., youth physical development model) (5-7). The ten, five, three (TFT) model for strength and conditioning professionals synthesizes currently available information and provides a framework for the effective implementation of resistance training approaches to suit the needs of athletes preparing for competition. The model includes three key components to consider when designing strength and conditioning programs, denoted by the acronym TFT (ten, five, three). Over recent years, the model has gained much support from teams, coaches, and athletes mainly due to the ability to streamline common knowledge within the field into an efficient and effective resistance training system. This paper explains the model itself and begins to provide recommendations for those interested in implementing TFT-based approaches, including a summary of points as a brief take-home guide to implementing TFT interventions. It is the author’s hope that this paper encourages other performance professionals to share their models to appreciate human ingenuity and advance our understanding of individualized approaches and systems towards physical development of the modern-day athlete.