March 30th, 2025 | Kansas, US
Mixed martial arts is a combat sport that requires the development and expression of physical, psychological, technical, and tactical fortitude. Recently, Kearney Combat Sports (Kearney, NE) athlete Vanessa Chavez has utilized the 10-5-3 (TFT) approach to successfully prepare for championship caliber fighters in the Dynasty Combat Sports (DCS) organization.
The 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.).
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, MMA basic, or MMA advanced strength programs available.
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