Triphasic with a Twist

An online program with triphasic training and rotational core exercises to increase your explosive strength, power, & speed

Our Triphasic with a Twist program is a smart and effective online training program incorporating eccentric, isometric, and concentric phases into training blocks to improve muscular and tendon strength, power, and speed. It comes with an added “twist” of rotational core exercises that will strengthen your core and back, increase your ability to produce force and power and decrease your risk of injury.

You’ll have a structured and progressive program to optimize your performance and develop a well-rounded foundation of strength.

What you’ll get:

  • 13-week training program

  • workouts 3 days a week

  • warm-ups for each workout

  • video demonstrations of all exercises

  • sessions lasting 60-75 minutes

  • research-based training methods to improve power

  • exercises to improve explosive power in legs, upper body & core

  • exercises to improve speed

Program Goals

  1. Build Strength - build strength through all 3 phases of movement - eccentric, isometric, and concentric - with compound lifts like front squats, RFE split squats, barbell bench press, push jerks, and back squats.

  2. Learn how to Increase speed and power with explosive movements

  3. Improve rotatory core stability and strength

  4. Increase athletic performance

  5. Feel Better - smart programming with progressive overload and tempo training to improve tendon health

  6. Look Better - lose fat, build muscle, and feel confident!

Program Specifics

  • This program is delivered via the Teambuilder App - After purchase, you will receive info about how to download and gain access

  • Video links to every exercise

  • Sets, reps, and rest period prescriptions

  • Exercise intensity prescriptions (RPE, percentages, etc.)

  • Testing weeks (week 1 and week 13)

  • Four training blocks

    • Block 1: 3 weeks - eccentric

    • Block 2: 3 weeks - isometric

    • Block 3: 3 weeks - concentric

    • Block 4: 2 weeks - peaking

  • Weekly progressions

  • A variety of movements that keep you progressing and having fun

Triphasic Equipment List

You’ll need access to a full gym for this program

barbell + plates (for squats, bench press, deadlifts)

squat rack (for bench and squat variations)

Spotters or weight releases (encouraged for eccentric phase)

pull-up bar

incline bench

flat bench

kettlebells

dumbbells

weighted medicine ball

box

resistance bands

landmine attachment

TRX or rings

cable machine

Who is Triphasic with a Twist for?

  • You have 1-2 years of basic weight training under your belt and are ready to dive into more explosive, velocity-based training

  • You are motivated and willing to put in work to get results

  • You are familiar with using tempo and percentage-based programming

  • You want a program that will get you strong, explosive, and fast AF

  • You want to gain confidence and love the way you feel & look

Who is Triphasic with a Twist NOT for?

  • you are a beginner or have little to no weight training experience

  • you don’t have access to the equipment listed above

  • you are not prepared to perform tempo and explosive/velocity-based training

  • you are currently injuried and are not cleared by your doctor to start a training program yet

About Your Coach

Coach Rick is a former collegiate strength and conditioning coach with a Master’s in Sports Conditioning and Performance. He has coached many Olympic Weightlifting athletes to multiple state records and podium finishes. He has also trained and coached CrossFit and other fitness athletes.

Rick works with all people ranging from beginners to professional-level athletes. He specializes in strength, power, and velocity-based training. As owner of RJM Performance Lab, he helps fitness athletes reach their strength and performance goals through research-based and data-driven training programs.

Frequently Asked Questions

  • You will have 1 year of access to the program, after which you will need to repurchase the program if you would like to continue to access the program.

  • This program is best suited for those who have a training age of 1-2 years and as understanding of the major lifts (squat, deadlift, overhead press, bench press, row). You will also get the best results if you have worked to repetition maxes before, and performed some tempo-based and velocity based training.

  • Yes; this program is delivered through the Teambuilder App. There are notes, video links and rep, set and rest prescriptions for each exercise.

  • This program is $175, and is delivered via the Teambuildr app, which also allows you to sync wearble HR monitor devices such as Apple Healthkit. There is also a program Leaderboard and Performance Reports that you will have access to.

Still have questions? Contact me here.