Triphasic Training Principle 15

Unlocking Athletic Performance: The Power of Functional Transfer Complexes

Principle Created in 2018

In the realm of athletic training, the pursuit of optimal performance has always been a primary goal. To achieve this, Various coaches have worked with and had success with the intricate dynamics of functional transfer complexes, an approach that brings together exercises and specific movements to enhance the results of sporting desire. This article will explore the basic concept of functional transfer complexes, their significance in athletic training, and how they can revolutionize performance outcomes.

Understanding Functional Transfer Complexes

Functional transfer complexes represent a highly effective approach in the world of sports training. This method involves strategically pairing exercises to amplify their impact and deliver faster, more effective result or fix pattern problems that lead to injury or less optimal performance. The underlying principle is to identify exercises that can be combined to enhance specific movement patterns and athletic abilities. This concept will help with dynamic correspondence to improve desired sporting qualities like rate of force development and forward propulsion. The Term dynamic correspondence come the Teachings of Anatolij Bondarčuk, one of the Greatest coaches in the history of the Olympics. 

The Key Discovery 

Coaching friends and a lot of experimentation have led to various breakthroughs in, discovering the true potential of functional transfer complexes. Through meticulous observation and trial, the triphasic coach group has uncovered the concept of combining exercises to harness impressive outcomes. Notably, this method addresses the limitations of traditional weight room training, which often fails to translate effectively into sports movements due to its inherent slowness or bad pattern. One example in a common pattern that may not be optimal is a hip hinge; trust me if you see an athlete move with a hip hinge pattern (Ie Kettlebell Swing movement) in most sporting movements this would be a sign of a compensation pattern. Let the hate emails begin with this statement. Haha 

The Transfer Effect

The concept of transfer within functional transfer complexes is vital to comprehend. Transfer refers to the ability of an exercise to enhance a specific skill or movement pattern relevant to a particular sport. In the case of these complexes, the goal is to create a transfer effect that bridges the gap between exercises and actual athletic performance, resulting in improved outcomes on the field.

The Exercise Pairing Strategy

At the core of functional transfer complexes lies a strategic exercise pairing strategy. This approach involves selecting exercises that complement each other, thereby maximizing their impact on targeted muscle groups and movement patterns. By choosing exercises that synergize well, athletes can experience accelerated progress and improved performance. Just understanding this Toe Glute Reflex Sequencing Principle will help you understand the dynamic of patterns and how a poor patten can minimize sporting outcome results.  

The Glute-Ham Connection

One of the remarkable discoveries within functional transfer complexes is the profound effect of pairing the Complex glute and complex hamstring muscle-involved exercises . By combining a glute-focused exercise like the reverse hyper with a hamstring-dominant movement such as the straight leg deal, athletes can unlock a significant boost in performance. This pairing capitalizes on the interaction between these muscle groups, leading to enhanced results in a shorter timeframe.

Here are some pairings that work well together. 


Sample pairing 1 

Pairing for the power phase of running or top Speed 

Razor Curl in the Triphasic power phase for 5 reps 

Paired with 

Bent Knee Primetime 3 to 5 strides per leg 

 Sample Pairing 2 

Pairing for fixing quad dominant acceleration runners and top speed Runners lack optimal hip extension patterns.  

Standing Horizontal Hip Drive – the Yuri – Neutral Foot 3 to 5 reps per leg  

Paired with 

1080 Assisted Primetime Straight Leg Start – 0-10 yard start

Sample pairing 3

Pairing for Lateral transition power 

Glute Abduction Banded 

Paired with 

Lateral Crossover Straight Leg Sprint Start – 0-10 years Lateral Cross over run 

Triphasic Training Courses will unveil additional pairings aimed at effectively addressing specific problems. Stay tuned for more!

Tying Functional Transfer Complexes together with performance pattern cycling 

When considering the exercises and muscle pairings, it is important to integrate the principles of performance pattern cycling. In your general programs, it would be beneficial to include antagonistic muscle actions between these pairings, similar to what we demonstrate in the performance pattern cycling concept. However, unless there is a specific issue that needs to be addressed and corrected, it is advisable to add an intervening muscle action to reinforce proper movement patterns. Reiterating back to the beginning, These exercises in the pairing don’t need to be next to each other, and they can have an antagonist movement and or prehab between the two functional transfer complexes. 

Realizing the Transfer Effect

The success story of functional transfer complexes is exemplified through the transformation of traditional exercises into high-impact drills. Take, for instance, the Contralateral Single Leg Reverse Hyper , which gains newfound relevance when paired with a Prime Time Straight Leg Starts 10 Meter or Yards. This pairing accelerates the transfer effect, allowing athletes to reap the benefits of enhanced glute and hamstring engagement, ultimately leading to improved athletic performance. The aforementioned pairing in this paragraph is excellent for improving starts. 

Evidence in Athletic Success

The efficacy of functional transfer complexes is underscored by the success stories of athletes who have embraced this innovative approach. Coaches and athletes alike have witnessed the transformational impact of exercise pairing on performance outcomes. The collaboration between exercises and targeted muscle groups has led to smoother and more efficient movement patterns, especially in sports like hockey, where swift transitions between skating and running are critical.

Implementing the Strategy

To successfully implement functional transfer complexes, coaches and athletes must carefully consider exercise selection and pairing. When designing a training program, it’s essential to match exercises that work harmoniously to enhance specific movement patterns. For instance, exercises primarily targeting the glutes can be combined with those that engage the hamstrings, creating a powerful synergy that fuels improved performance.


Functional transfer complexes represent a paradigm shift in the world of sports training. By intelligently pairing exercises and leveraging the natural interactions between muscle groups, athletes can unlock previously untapped potential. The journey of discovery and experimentation by one expert has paved the way for a more efficient and effective approach to athletic performance enhancement. As coaches and athletes embrace the concept of functional transfer complexes, they open the door to a new era of training that bridges the gap between exercises and real-world performance, propelling athletes to new heights of success.

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