TriPhasic Training

5 Day Power Plan Rotational/Torque Example 

by | Jul 25, 2026 | Uncategorized

 

5 day power plan Rotational/torque example 

Monday Rotational Power – Lower (Gen2) 

Block 1 (2-5 Sets)

  1. Drop Jump Bnd HB Stagg (Mid Stance)Alt x4 Reps ea
  2. Depth Jump 1080 Rot 180(Mid Stance) x2 Reps ea
  3. Lateral Kneeling 90 Drop in Start 10yds
  4. Stnd Hor Hip Drive Rot  Int Rot x8-10 Reps ea
  5. Primetime STL  Rot Start 10yds
  6. Accl Jump Incline Box 2 Bnd Alt x4 Reps ea
  7. 4-Way Neck ISO Yld DA x7sec ea
  8. Spring Ankle Low Heel (3-WF) x7sec ea

 

Block 2 (2-3 Sets)

  1. RTM Split SQ x9-12 Reps ea
  2.  Accl Jump Bnd Incline Box Alt x4 Reps ea
  3.  Razor Curl 3 Bnd Asst Res (3-WF)(Mid Stance) Reb x8-9 Reps
  4.  Primetime BK Rot Start 10yds
  5.  Cuban Ext Rot DB Bnd Ipsi COC x20-23 ea
  6. Lying Hip Int Ext Rot 90/90 (3-WF)(Mid Stance) COC x19-21 Reps ea
  7. Wrist Ulnar Flex / Ext ISO Ovr Stagg x7sec ea 

 

Block 3 (2-3 Sets)

  1. Rev Hyper Bnd (3-WF)(Mid Stance) DA OC  x9-12 Reps ea
  2. Psoas Prone Bnd Kicks SL (3-WF) Reb x16-18 Reps ea
  3. Glute & Groin Stnd Contra Rot (3-WF)(Mid Stance) COC  x16-19 Reps ea
  4. LAT X-Over STL Sprint Start x4 Reps ea
  5. Arch Ankle (3-WF) Pro Rot x7sec ea
  6. COD ISO Ovr Rot(3-WF) x7sec ea

 

Tuesday Rotational Power – Upper (Gen2)

RPR – Brain Calibration – Hormonal Strain– Speed-Agility

Block 1 (4 Sets)

  1. Bench Press 1080 @0.8m/s x7-8 Reps
  2. Push Up Bnd Crs-Crwl Accl x3 Reps ea
  3. Inverted Row Crs-Crwl x3 Reps ea
  4. Row 2 Bnd NXCIT AFSM x 40-44 Reps
  5. Ext Rot DB Bnd Ipsi COC x24-27 Reps ea 
  6. Shock Bench Jammer Contra x4 Reps ea 
  7. Rot Shot Toss MB SA x3 Reps ea
  8. Rear Delt DB Quad Ipsi COC x19-22 Reps ea
  9. Hor Bnd Pull Contra SA x3 Reps ea
  10. Spring Ankle High Heel Rot(3-WF) x7sec ea

Block 2 (3 Sets)

  1. Bench Press 1080 2-Board UH CG @0.8m/s x9-10 Reps
  2. Downward Rot Shot Toss MB SA x3 Reps ea
  3. Chin Up Bnd Bot 1/2 OC x12-14 Reps
  4. Slam MB Right Foot Stagg Rot OH x3 Reps 
  5. Shoulder Press LM 2 Bnd Contra AFSM x9-12 Reps ea
  6. Shot Toss OH x3 Reps ea
  7. OH Delt DB Quad Ipsi COC x18-21 Reps ea
  8. Diagonal Bnd Pull Contra SA x3 Reps ea
  9. Rev Cuban DB Ext Rot Ipsi COC  x30-33 Reps ea

Block 3 (3 Sets)

  1. Dips Bnd Bot 1/2 OC x12-14 Reps ea
  2. Lat Pulldown Bnd SA Ipsi DA OC x9-12 Reps ea
  3. Slam MB Left Foot Stagg Rot OH x3 Reps
  4. Bicep Curl Rope Cable Bnd x13-16 Reps 
  5. Shrugs DB x10-13 Reps
  6. Split Lunge Plate Side Bnd Ipsi x12 Reps ea
  7. Gripper OH x27-30 Reps
  8. Clark 105 Drive Pulse Rot(3-WF) x18-21 Reps ea

Wednesday Rotational Power – Lower (Gen2)

RPR – Brain Calibration – Hormonal Strain– Speed-Agility

Block 1 (2-5 Sets)

  1. Pit Shark Rot 90 Bnd 2 Plates NXCIT x6-8 Reps + 6-8 ea  
  2. Depth Jump 1080 Rot 180(Mid Stance) x2 Reps ea
  3. Lateral Kneeling 90 Drop in Start Chain Res 10yds  
  4. Razor Curl 3 Bnd Asst Res(3-WF)(Mid Stance)Reb x6-7 Reps
  5. Primetime BK Rot Starts Chain Res 10yds 
  6. Hip Flex Stnd Bnd NXCIT Reb x8-10 Reps ea
  7. 4-Way Neck ISO Yld DA x5sec ea
  8. Wrist Roller Stagg x5sec ea 

 

Block 2 (2-3 Sets)

  1. RTM Split SQ x7-10 Reps ea
  2. Drop Jump Bnd HB Stagg (Mid Stance) Alt x4 Reps ea
  3. Accl Jump Incline Box 2 Bnd Alt x4 Reps ea
  4. Stnd Hor Hip Thrust Rot Neutral Foot x6-8 Reps ea
  5. Primetime STL Rot Start Chain Res 10yds 
  6. Wrist Pro/sup ISO Ovr x5sec ea 
  7. Spring Ankle Low Heel Rot(3-WF) x5sec ea

 

Block 3 (2-3 Sets)

  1. Groin ADD Stnd Contra Rot(3-WF)(Mid Stance)Reb x13-16 Reps ea 
  2. Glute ABD Stnd Contra Rot(3-WF)(Mid Stance)Reb x11-14 Reps ea
  3. LAT X-Over STL Sprint Start Chain Res x4 Reps ea 
  4. Arch Ankle Rot(3-WF) Sup x5sec ea
  5. Bnd HB Ankle Hop(3-WF) x7-10 Reps 
  6. Accl Ankle Hops Bnd(3-WF) x5 Reps
  7. Infinity Skips Suitcase + OH Carry x2 Reps ea

 

Thursday Rotational Power – Upper (Gen2)

RPR – Brain Calibration – Hormonal Strain– Speed-Agility

Block 1 (3 Sets)

  1. Incline Bench Press 1080  @ .65m/s x 5-7 Reps
  2. Push Up Bnd Crs-Crwl Accl x3 Reps ea
  3. Low Cable Row Bnd SA Ipsi DA OC x9-12 Reps ea
  4. Slam MB Left Foot Stagg Rot OH x3 Reps 
  5. Cuban Ext Rot DB Bnd Ipsi Reb x13-16 Reps ea 
  6. Bench Throw Rev Bnd x4 Reps 
  7. Rot Shot Toss MB SA x3 Reps ea
  8. Rear Delt DB Quad Ipsi Reb x15-18 Reps ea 
  9. Hor Bnd Pull Contra SA x3 Reps ea
  10. Spring Ankle High Heel Rot(3-WF) x5sec ea

Block 2 (3 Sets) 

  1. Incline Bench Press 1080 2-Board UH CG @ .65m/s x 6-8 Reps ea
  2. Downward Rot Shot Toss MB SA x3 Reps ea
  3. Lat Pulldown Bnd SA Ipsi DA OC x6-8 Reps ea 
  4. Slam MB Right Foot Stagg Rot OH x3 Reps  
  5. Shoulder Press LM 2 Bnd Contra AFSM x8-10 Reps ea 
  6. Shot Toss OH x3 Reps ea
  7. OH Delt DB Quad Ipsi Reb x13-16 Reps ea
  8. Diagonal Bnd Pull Contra SA x3 Reps ea 
  9. Rev Cuban Ext Rot DB Ipsi Reb x15-18 Reps ea  

Block 3 (3 Sets) 

  1. Tricep Ext Cable Bnd OH Stagg x5-7 Reps  
  2. Row ½ Kneeling 1080 Ipsi OC x10-13 Reps ea 
  3. Shock Row Jammer Ipsi Rot x4 Reps ea
  4. Shrugs DB Stagg x8-10 Reps
  5. Curl EZ Bar ½ Range OC x7-9 Reps 
  6. Gripper UH x14-16 Reps 
  7. Clark 105 Torque Pulse Rot(3-WF) x12-15 Reps ea

 

Friday Rotational Power – Full Body (Gen2) 

RPR – Brain Calibration – Hormonal Strain– Speed-Agility

Block 1 (2-5 Sets)

  1. Pit Shark Rot 90 Bnd 2 Plates NXCIT x10-12 Reps + 10-12 ea
  2. Hurdle Hops Rot 180 x4 Reps 
  3. Lateral Kneeling 90 Drop in Start 1080 Asst 10yds 
  4. Stnd Hor Hip Pull Rot Ext Rot x9-12 Reps ea
  5. Primetime Mini STL Rot Starts 1080 Asst 10yds 
  6. Drop Jump Bnd HB Stagg(Mid Stance)Alt x4 Reps ea
  7. Accl Jump Incline Box 2 Bnd Alt x4 Reps ea
  8. Groin Bench(3-WF)OC x22-25 Reps ea
  9. Cuban Ext Rot DB Ipsi OCI x38-42 Reps ea
  10. Spring Ankle Low Heel Rot 3-WF x10sec ea

Block 2 (2-3 Sets)

  1. GHR 2 Bnd Asst(3-WF)(Mid Stance)Reb x8-12 Reps 
  2. Hip Flex Stnd Bnd NXCIT OC x30-33 Reps ea
  3. Primetime Mini BK Rot Starts 1080 Asst 10yds 
  4. Psoas Prone Bnd Kicks SL(3-WF)OCI x24-27 Reps ea
  5. Arch Ankle Rot 3-WF Sup x10sec ea

Block 3 (2-3 Sets)

  1. Bench Press DB OC x13-16 Reps 
  2. Shoulder Press DB Stagg OC x14-17 Reps 
  3. Lat Pulldown Bnd NXCIT OC x10-12 Reps
  4. Tricep Pushdown Bnd x13-16 Reps
  5. COD ISO Ovr Rot(3-WF) x10sec ea