Unlocking Athletic Potential: The Reflexive Trimetric Method – Triphasic Training Principle 10


In the world of sports and athletic performance, training methods continually evolve as coaches and athletes seek to push the boundaries of human potential. Plyometrics, a training technique that focuses on explosive movements and quick transitions, has long been a staple in the toolkit of coaches and athletes looking to improve their power and agility. However, as with any training method, limitations can arise, and innovative solutions are needed to address them.

In this article, we’ll explore the concept of limitations in plyometrics and a new method that aims to overcome these limitations. The method we’re discussing is called the Reflexive Trimetric Method, or RTM for short. Developed from the need to push limits and results, , this method seeks to revolutionize the way athletes train their hips and knees, offering the potential for greater athletic performance. So, let’s dive into the limitations of plyometrics and how the RTM method seeks to address them.

The Ankle-Knee-Hip Complex: Key to Athletic Performance

Before we delve into the limitations of plyometrics, it’s crucial to understand the importance of the ankle, knee, and hip complex in athletic performance. Many successful athletes owe their success, in part, to the strength and functionality of these joints. It’s no coincidence that top jumpers and runners often possess excellent ankle and foot complexes. These joints play a pivotal role in generating power and propelling an athlete forward or upward.

Information to Help athletes get the most out of there hips and ankles 

The HIps

Toe Glute Reflex – Triphasic Training Principle 8

The Lateral Sling Hip Reset

The Ankle and Foot complex  

Spring Ankle / Ankle Rocker

In traditional plyometrics, a significant portion of the stress is placed on the ankle complex. This emphasis on the lower extremities can lead to impressive results in terms of calf and foot strength. However, it raises questions about the training of the hip and knee, as these areas are not as extensively targeted as the ankle during standard plyometric exercises.

The Limitations of Traditional Plyometrics

As mentioned earlier, while plyometrics are highly effective at enhancing lower extremity strength, they may leave some areas of the body undertrained. Specifically, the hip and knee complex often receive less attention than the ankle and foot. This discrepancy becomes particularly apparent when we examine muscle activity patterns using electromyography (EMG) during plyometric exercises.

In plyometrics, the ankle and foot fatigue more rapidly and extensively than the hip and knee. This fatigue can limit the overall effectiveness of the training session and potentially hinder an athlete’s progress. Traditional plyometrics are not focused on maximizing the potential of the hip and knee in producing power and speed, which are essential components of athletic performance.

Introducing the Reflexive Trimetric Method (RTM)

Recognizing these limitations in traditional plyometrics, the RTM method was developed to target the hip and knee complex more effectively. The primary objective of RTM is to create a training regimen that isolates and strengthens these areas without relying heavily on the ankle.

The RTM method involves the use of bands attached to a harness, which, when properly set up, can provide a significant force during exercises. Athletes perform movements that challenge their quads and hips, offering a unique opportunity to train these muscle groups at high velocities. This is crucial because it helps overcome the limitations of traditional plyometrics, where the ankle is predominantly targeted.

One of the key aspects of RTM is the emphasis on eccentric contractions, which allows the hip and knee to absorb more force. This ability to absorb and then reapply force is essential for athletes looking to enhance their power and speed. The RTM method effectively bridges the gap that often exists between plyometrics and comprehensive lower body training.

Implementing RTM in Your Training Program

When integrating RTM into your training program, it’s essential to consider how it complements other exercises and training methodologies. Here’s how you can effectively implement RTM:

Sequential Integration: Consider incorporating RTM exercises within a structured training routine that includes other exercises like squats, hurdle hops, and accelerated band jumps. A common sequence might involve heavy squats, hurdle hops, RTM, and accelerated band jumps.

Sets and Reps: Aim for a balance between sets and repetitions that challenge the athlete without sacrificing speed. Typically, sets can range from three to five repetitions. Be mindful of potential speed reduction after three to Five sets.

Potentiation Clusters: For advanced athletes, consider using potentiation clusters. This involves performing one rep of each exercise sequentially, like one squat, one hurdle hop, one RTM, and one accelerated band jump. Repeat this sequence for multiple rounds to potentiate the athlete’s performance.

Training Zones and RTM

To maximize the benefits of RTM, it’s essential to align it with specific training zones in your program. The training zones we created are divided into different speed and loading categories. Here’s how you can incorporate RTM into these zones:

Zones 1-4 (Speed Training): In these zones, RTM can serve as the primary lift, focusing on speed development. This can be the first exercise of the week.

Zones 5-6 (Power Training): Zone 5 and 6 encompass the power phase. In Zone 5, you can integrate RTM as your primary or Secondary lift at the beginning of the week. In Zone 6, consider using RTM as an accessory exercise at the end of the week, with higher repetitions to promote power development.

Zones 7-13 (Strength and Advanced Training): In these zones, use RTM as an accessory exercise to complement your main lifts. Pair RTM with exercises like squats or other compound movements. French contrast can also be integrated in Zone 7 for variety.

Customizing RTM for Different Athlete Profiles

Now, let’s discuss how you can modify RTM to accommodate different athlete profiles, particularly those with varying limb lengths and biomechanics:

Quad Dominant Jumper: For athletes who rely heavily on quad power during jumps, consider emphasizing RTM with slight modifications. Increase the activation of the big Toe by engaging the Toe Glute Reflex This will help balance out their lower body strength and reduce the compensation pattern of the Quad.

Low Back Jumper: Athletes who tend to use their lower back muscles more in jumping can benefit from modifying RTM to target the hip complex.You can use a belt Squat with a back Jumper versus a harness to reduce the recruitment pattern the Low back for hip extension. This adjustment can help develop hip power and reduce the reliance on the lower back.


The Reflexive Trimetric Method (RTM) offers a unique approach to training the hip and knee complex in jumping, addressing the limitations often encountered in traditional plyometrics. By strategically incorporating RTM into your training program, considering training zones, and customizing it for different athlete profiles, you can unlock new levels of athletic performance.

As with any training method, it’s crucial to continually monitor athlete progress and make necessary adjustments. Stay tuned for further insights and updates on how the RTM method continues to revolutionize the world of sports training. With innovation and adaptability, athletes can reach their full potential and achieve their athletic goals.