The TFT Approach to Athlete Development: An Applied Model for Strength and Conditioning Professionals

March 30th, 2025 | Kansas, USA

Optimal sporting performance is often supported by supplemental approaches to enhancing athletic potential. One common supplemental approach is resistance training. In general, resistance training can be effective for mitigating injury risk, developing motor control, muscular strength and power, and sprinting speed and has also been supported by research over the decades (1-2). However, more insight from coaches who have successfully applied different models of resistance training to support optimal sporting performance is needed.

The 10-5-3 (TFT) is a synthesis of commonly accepted resistance training practices that has been adapted, modeled, and implemented to support optimal sporting performance for several athletes and programs under the direction of Dr. Quincy R. Johnson, who currently is a professor, strength coach, and sport scientist at the University of Kansas. The TFT was developed from the practitioner’s perspective to address the needs of the athlete preparing for the demands of the sport under very specific constraints (i.e., limited equipment, time, personnel, etc.). Since its development, it has contributed to the success of several professional and amateur teams and athletes such as Kearney Combat Sports, Jose Hernandez, Delfino Benitez, Vanessa Chavez, Sione Taufalele, Rylee Bentz, and Raeghann Mudloff-Behrens.

TFT refers to repetition ranges that adequately develop general and specific physical characteristics that contribute to athleticism and successful sporting outcome. Within this model, the 10-repetition range has proven sufficient for developing exercise form and strength endurance, the 5-repetition range has proven sufficient for developing muscular strength and an athlete’s ability to produce force, and the 3-repetition range has proven sufficient for developing muscular power and an athlete’s ability to produce force at specific velocities.

When implemented in a circuit like fashion, the TFT addresses not only the bioenergetic development of the biological organism, but also the muscular strength and power development needed to succeed within sport. For more information related to the TFT please consider subscribing to this blog series or purchasing the 10-5-3 text available.

References

1. Suchomel, T. J., Nimphius, S., & Stone, M. H. (2016). The importance of muscular strength in athletic performance. Sports medicine, 46, 1419-1449.
2. Suchomel, T. J., Nimphius, S., Bellon, C. R., & Stone, M. H. (2018). The importance of muscular strength: training considerations. Sports medicine, 48, 765-785.
3. Johnson, Q. R. (2025, March 30). The TFT Approach to MMA Athlete Development: Kearney Combat Sports Crowns Champions. Quincy Johnson Fitness. https://quincyjohnsonfitness.com/2025/03/30/the-tft-approach-to-mma-athlete-development-kearney-combat-sports-crowns-champions/
4. Johnson, Q. R. (2025, March 30). The TFT Approach to MMA Athlete Development: Jose Hernandez of Kearney Combat Sports Dominates. Quincy Johnson Fitness. https://quincyjohnsonfitness.com/2025/03/30/the-tft-approach-to-mma-athlete-development-jose-hernandez-of-kearney-combat-sports-dominates/
5. Johnson, Q. R. (2025, March 30). The TFT Approach to MMA Athlete Development: Delfino Benitez of Kearney Combat Sports Dominates. Quincy Johnson Fitness. https://quincyjohnsonfitness.com/2025/03/30/the-tft-approach-to-mma-athlete-development-delfino-benitez-of-kearney-combat-sports-dominates/
6. Johnson, Q. R. (2025, March 30). The TFT Approach to MMA Athlete Development: Vanessa Chavez of Kearney Combat Sports Dominates. Quincy Johnson Fitness. https://quincyjohnsonfitness.com/2025/03/30/the-tft-approach-to-mma-athlete-development-vanessa-chavez-of-kearney-combat-sports-dominates/
7. Johnson, Q. R. (2025, March 30). The TFT Approach to Powerlifting Athlete Development: Rylee Bentz of Kearney High School Dominates. Quincy Johnson Fitness. https://quincyjohnsonfitness.com/2025/03/30/the-tft-approach-to-powerlifting-athlete-development-rylee-bentz-of-kearney-high-school-dominates/
8. Johnson, Q. R. (2025, March 30). The TFT Approach to Powerlifting Athlete Development: Raeghann Mudloff-Behrens of St. Paul High School Dominates. Quincy Johnson Fitness. https://quincyjohnsonfitness.com/2025/03/30/the-tft-approach-to-powerlifting-athlete-development-raeghann-mudloff-behrens-of-st-paul-high-school-dominates/