Fast Twitch Repeated Sprint Ability Sequencing Principle: Unlocking Athletic Potential 

Triphasic Training Principle 3 


In the world of sports training, coaches and athletes are constantly seeking innovative methods to enhance performance. One such principle gaining attention is the Fast Twitch Repeated Sprint Ability Sequencing principle (RSA). This approach aims to improve fast-twitch muscle fibers’ capacity and the ability to repeat explosive movements. While it may not be the foundation of an athlete’s training program, it offers promising results when applied strategically. In this article, we’ll delve into the RSA sequencing model, its components, and the science behind it.

Understanding the RSA Sequencing Model

The RSA sequencing model focuses on enhancing fast-twitch muscle fibers, which are crucial for explosive movements, such as sprinting and strength training exercises. This principle has shown remarkable results, particularly in school-aged and high school athletes.

In a typical RSA test, athletes are assessed using electronic timers until they experience a 5% to 7% drop-off in performance. Before applying the RSA sequencing model, these athletes could perform approximately 6 to 8 repetitions with a 2.5-minute rest interval. However, after implementing the RSA sequencing model, athletes increased their sprint repetitions to 12 to 16, with each sprint being faster than the previous one.

Components of the RSA Sequencing Model

The RSA sequencing model consists of two primary components: fast-twitch fiber training and hypertrophy. These components are strategically ordered to optimize results.

Fast Twitch Fiber Capacity Building:

Athletes use specialized equipment like a stepper device or machine with resistance bands and weight vests.

The athlete focuses on driving their feet through the ground using ankle rocker techniques and squeezing their toes using the Toe Glute Reflex Principle.

Each step is taken at a high speed, aiming for full extension and toe curling into the stepper.

This exercise emphasizes the recruitment of fast-twitch muscle fibers.

Hypertrophy of Fast Twitch Fibers:

After building capacity, athletes transition to hypertrophy training for their fast-twitch muscle fibers.

This phase aims to increase the size of the muscle fibers, theoretically allowing for more mitochondria and enzymatic pathways.

Enlarging the fibers could create more room for additional mitochondria, contributing to improved energy production. Another principle to build mitochondria is the Specific Muscle Fiber Density Training 

The Science Behind the Model

The RSA sequencing model draws from scientific concepts, including potentiation clusters and French contrast training. Potentiation clusters involve a series of single repetitions to ensure the highest quality of muscle fiber recruitment. French contrast training combines various exercises to maximize the effects on fast-twitch muscle fibers.

The sequencing model’s efficacy lies in the correct order of its components. It begins with capacity building, transitions to hypertrophy, and returns to capacity building. This sequence appears to optimize the training adaptations in fast-twitch muscle fibers.


The Fast Twitch Repeated Sprint Ability Sequencing principle offers a promising approach to improving athletic performance, particularly for school-aged and high school athletes. While it may not be suitable for elite athletes preparing for world-class competitions, it can provide substantial benefits in other contexts. The sequencing model’s success hinges on its careful arrangement of fast-twitch fiber capacity building and hypertrophy training. As coaches and athletes continue to explore innovative training principles, the RSA sequencing model presents an exciting avenue for enhancing fast-twitch muscle performance.

Triphasic Fast Twitch Repeated Sprint ability RAS Sequencing Model Part 1

In this part of the Fast Twitch Repeated Sprint Ability Sequencing Method, we’ll delve into the practical application of this training model. The timing of implementation depends on the training volume your athletes are handling during a given week. Generally, you can incorporate this method two to three times per week during each phase of the training program.

During the initial capacity-building phase, which typically spans weeks four to six, aim to integrate the Fast Twitch Sequencing Model into your training regimen. You can follow a similar schedule during the hypertrophy phase in weeks seven to nine. The key is flexibility, and it doesn’t need to be the same every week within each phase.

The duration of each training session is essential. Ideally, keep it within the 3 to 10-minute range. However, 10 minutes of intense work is more suitable for exceptionally fit athletes. The optimal range to aim for is typically 3 to 5 minutes per set. Heart rate maintenance is crucial, with athletes striving to stay between 110 to 150 beats per minute.

When it comes to the number of sets, aim for two to five sets per training session, depending on the session’s duration. For example, if you’re doing two sets of 10 minutes each, that should suffice. However, if you’re going for shorter 3-minute sets, you might aim for five sets. It’s essential to gauge the athlete’s fatigue level to determine the number of sets.

Now, let’s discuss how to integrate this training method into various training models. In the classic Triphasic model, you can implement the Fast Twitch Sequencing Model during weeks four to six for capacity-building. Then, shift to the high-perch eccentric phase for weeks seven to nine. Return to the capacity phase in weeks 11 to 13, and continue through the power and peaking phases.

For a more compressed training schedule, you can adapt the model by merging the aerobic and lactate blocks from the Triphasic model into the Fast Twitch Sequencing Model. This means that during weeks one to three, you would combine capacity-building with aerobic work. Then, during weeks four to six, transition into the high-perch eccentric phase with lactate work. The remaining phases follow a similar pattern as in the classic model.

In summary, the application of the Fast Twitch Repeated Sprint Ability Sequencing Method depends on your athletes’ training volume and event timing. It offers flexibility in integrating explosive training into various training models, ultimately helping athletes unlock their full potential.

Triphasic Fast Twitch Repeated Sprint ability RAS Sequencing Model Part 2

The Importance of Proper Integration: Maximizing Athletic Performance

In the ever-evolving world of sports and athletic performance, staying ahead of the curve is paramount. In this section, we’ll explore the significance of proper integration in achieving peak athletic performance, based on insights from a comprehensive YouTube presentation.

Navigating the Presentation

The presenter emphasizes the importance of utilizing the hyperlinks provided in the YouTube presentation. These hyperlinks serve as a gateway to accessing the detailed content within the presentation, ensuring that viewers have all the information they need at their fingertips. By clicking on these links, viewers can align their understanding with the visual aids, making the learning experience more interactive and informative.

Exploring Aerobic Training Concepts

One of the key takeaways from the presentation is the recommendation to explore the presenter’s aerobic training videos and concepts, available on YouTube. These resources delve into the intricacies of aerobic training, offering effective strategies that can benefit athletes of various disciplines.

Peaking for Performance

Peaking, a critical aspect of athletic preparation, is highlighted in the presentation. The presenter advises athletes to conclude their training cycles in the hypertrophy phase. This strategic approach ensures that athletes are at their physical peak when it matters most – during competition.

Unlocking Potential with Potentiation Clusters

Potentiation clusters, a lesser-known but highly effective training technique, are introduced as a means to enhance athletic performance. These clusters are particularly valuable in the weeks leading up to competition, as they focus on developing high-velocity, high-contraction potential, which is essential for athletes aiming to stabilize their skills and perform at their best when it counts.

Understanding Training Block Sequencing

A structured approach to training block sequencing is crucial for achieving optimal results. The presenter recommends commencing with a capacity-building phase, followed by a hypertrophy phase. This sequence ensures that athletes have a solid foundation of fast-twitch muscle fiber capacity and hypertrophy before fine-tuning their performance.

Nutrition’s Role in Capacity Building

Nutrition plays a pivotal role in an athlete’s journey. During the capacity-building phase, athletes need to pay special attention to their nutritional intake. The presenter outlines a strategic approach, including fasting for two hours after an aerobic workout, followed by a carefully crafted carbohydrate and protein mixture. This nutrition strategy is designed to expedite the absorption of glycogen by fast-twitch muscle fibers, facilitating faster recovery and improved performance.

Quantified Nutrition: A Valuable Tool

Quantified Nutrition emerges as a valuable tool for athletes looking to optimize their nutritional intake. This tool enables athletes to calculate their precise nutritional requirements based on factors such as gender, body weight, and workout type. It empowers athletes to tailor their nutrition to their unique needs, providing a competitive edge.

Tailoring Workouts for Individual Athletes

Every athlete is unique, and their training should reflect their individual needs and goals. The presentation encourages coaches and athletes to tailor workouts based on factors like body weight and training objectives. Whether it’s adjusting the number of sets and repetitions or fine-tuning the training approach, customization is key to achieving peak performance.

Mixing Training Methods: Flexibility is Key

For those seeking to combine different training methods, the presentation provides guidance on how to do so effectively. By altering the order of training components within the week, athletes can strike a balance that aligns with their specific needs and goals. This flexibility ensures that athletes can reap the benefits of both hypertrophy and capacity-building.

Continual Learning and Future Insights

The presentation concludes with a call for continual learning and an open invitation for questions and discussions. The presenter encourages athletes and coaches to reach out with inquiries, promising to address them in future segments. This commitment to knowledge-sharing ensures that the athletic community can continually refine their approaches and strive for excellence.

In summary, the integration of training techniques and nutrition is a powerful catalyst for athletic success. By following the presenter’s guidance and leveraging the provided hyperlinks for in-depth knowledge, athletes and coaches can elevate their performance to new heights. The pursuit of excellence is an ongoing journey, and staying informed and adaptable is the key to sustained success.


Triphasic Fast Twitch Repeated Sprint ability RAS Sequencing Model Part 3

Maximizing Your Training: A Clever Solution for Repeated Sprint Ability

In the world of sports performance, adaptability is key. Athletes and coaches often face challenges, and one common hurdle is the lack of access to specialized equipment, such as a step mill machine for repeated sprint ability training. In this final section, we unveil a clever hack that allows you to achieve similar results without the need for expensive or hard-to-find equipment.

The Hack in Action

The video embedded in this section demonstrates the ingenious hack for repeated sprint ability sequencing. With basic equipment and a bit of creativity, you can effectively replicate the benefits of a step mill machine. Here’s how it works:

  1. Small and High Step-Up Platforms: The hack involves using two types of step-up platforms—one smaller and one higher. These platforms are readily available and don’t require an extensive investment.

  2. Dumbbells and Bands: To mimic the resistance and movement of a step mill, you’ll need dumbbells and resistance bands. These are versatile and easy-to-find tools that can be used in various workouts.

  3. Waistband or Weight Vest: Athletes wear a waistband or a weight vest, which can hold additional weights such as sandbags. This added resistance is crucial for achieving the desired training effect.

The Hack’s Execution

In the video, you’ll observe athletes performing step-up exercises while wearing the waistband or weight vest. Here’s how to execute the hack effectively:

  • Set a Pace: Athletes should maintain a set pace during the exercise. Monitoring heart rate or following established guidelines can help ensure that the intensity is appropriate for the training objectives.

  • Eccentric Loading: Unlike a traditional step mill, this hack introduces an eccentric loading component. Athletes experience a slight eccentric phase as they step down from the higher platform. This variation can be advantageous for diversifying training stimuli.

In Closing: A Valuable Training Method

In conclusion, this hack provides a practical and effective alternative to using a step mill machine for repeated sprint ability training. It’s a versatile solution that can be integrated into aerobic circuits and training regimens.

Imagine a team of athletes equipped with these basic tools, working together to perform intervals that enhance their repeated sprint ability. Whether you’re a coach looking to optimize training for your athletes or an individual seeking innovative ways to improve performance, this hack is a valuable addition to your toolkit.

As you embark on your fitness journey or coaching endeavors, remember that creativity and resourcefulness can lead to breakthroughs in training methods. Adaptability is the hallmark of successful athletes and coaches, and with hacks like this one, you can continue to push the boundaries of your athletic potential.

Stay tuned for more insights, hacks, and training methods to elevate your athletic performance. If you have questions or topics you’d like us to explore in future videos, don’t hesitate to reach out. Together, we’ll continue to pursue excellence in the world of sports and fitness.

Triphasic Fast Twitch Repeated Sprint ability RAS Sequencing Model Part 4