Proverbs 14:23

F23 Torque

Programming

"With all hard work comes profit. Mere talk leads only to poverty."

This is not random training. Every exercise, tempo, and progression in F23 Torque programming is selected for a reason — to build athletes who are stronger, faster, more mobile, and more durable in ways that actually transfer to performance.

This page breaks down the philosophy and system behind the training. Because understanding the why makes the work more intentional — and the results more significant.

01  /  What Makes It Different

Built Around
Performance.

Most programs are built around uneccesary fatigue, random exercise variety, aesthetics, or just "working hard" just to feel like you did something productive. Ours is built around performance.

Every training block is selected to improve a quality that matters — speed, power, mobility, control, stability, work capacity, sequencing, and long-term durability.

The goal is not to make athletes feel like they trained. The goal is to make sure the training actually moves the needle.

  • Usable strength — not just gym numbers
  • Movement quality — not just workload tolerance
  • Mobility and sequencing — not just muscle output
  • Accessory work for stability, control, and joint health
  • Athletes built to perform repeatedly and stay durable
  • Exercise selection tied to actual transfer
“
The goal is not to make athletes feel like they trained. The goal is to make sure the training actually moves the needle.

02  /  The Framework

P.E.A.K.

Performance Framework

P.E.A.K.  /  Explained
P

Power

Strength + speed. Move often, move moderately heavy, and move with intent. The goal is not just to be strong — it is to apply force quickly and efficiently.

E

Endurance

Build repeatable performance without unnecessary fatigue. Muscular and cardiovascular endurance support recovery, output consistency, and the ability to handle repeated effort.

A

Athleticism

Agility, coordination, stability, control, and accessory work all matter. This is where movement quality, deceleration, body control, and joint support are built.

K

Kinematics

Mobility + sequencing. Athletes need to access the right positions and move through them efficiently. This is what allows power to look smooth, fast, and effortless.

“
When strength, mobility, and sequencing work together, power becomes cleaner, faster, and more effortless.

03  /  The Power Equation

Rotational
Power.

At F23 Torque, we do not treat power like a one-variable equation. Rotational power is not just about strength. It is the result of how well strength, mobility, and sequencing work together.

The Power Equation

Strength + Mobility + Sequencing = Power

Strength gives the athlete force potential. Mobility allows the body to access the positions needed to create and transfer that force. Sequencing determines how efficiently energy stacks and moves through the chain. When one is missing, the athlete leaks output.

  • Strength creates the base
  • Mobility creates access
  • Sequencing creates transfer

04  /  Strength Training

Strength Is
A Tool.

At F23 Torque, strength is a tool — not the whole mission. There is no need to go recklessly heavy just to feel like you are getting stronger.

We care more about control, intent, positioning, tempo, and transfer than ego lifting. A lot of our strength work uses controlled tempos like 3-2-1-1: slow and controlled on the way down, powerful and explosive on the way up.

That teaches athletes to own the movement, build strength in the right positions, and apply force with purpose.

What We Prioritize

  • Controlled eccentrics
  • Explosive concentric intent
  • Form before load — always
  • Strength that transfers to sport
  • Progress without unnecessary wear and tear
“
If you cannot control the weight, you should not be lifting it.

05  /  Mobility & Sequencing

Mobility Is
Not Filler.

Mobility is not filler. Sequencing is not an afterthought. Both are programmed because both determine whether strength actually shows up in movement.

Athletes need to be able to get into the right positions before they can use force effectively — through the ankles, hips, thoracic spine, shoulders, and other key areas to load, rotate, separate, and transfer energy cleanly.

Sequencing is what allows force to build from the ground up, stack through the chain, and express itself efficiently. The better the order, timing, and transfer, the more effortless power becomes.

Strong athletes who cannot access the right positions or sequence force effectively are still leaving performance on the table.

“

Strong athletes who can't sequence force are still leaving performance on the table.

Access the Right Positions

Mobility allows athletes to load, rotate, and separate without compensating or leaking force.

Transfer Force Efficiently

Sequencing is what organizes energy through the body so that speed and power do not have to be forced.

Turn Strength Into Output

Mobility plus sequencing turns force potential into clean, fast, repeatable movement.

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Accessory work is not random burnout. It is part of what keeps the whole system strong.

06  /  Accessory Work

Small Details.
Big Results.

Accessory work is not random burnout. It is where a lot of the support structure gets built.

These movements improve stability, control, coordination, positional strength, joint health, and movement quality. They clean up leaks, support the bigger lifts, and keep the athlete functioning well over time.

Done correctly, accessory work is not "extra." It is part of what keeps the whole system strong and the athlete progressing without breaking down.

What Accessory Work Builds

  • Joint support and long-term resilience
  • Improved body control and coordination
  • Stronger, more stable positions
  • Better deceleration and balance
  • The durability to keep progressing

07  /  Durability & Longevity

Built
to Last.

Training should build athletes up — not break them down. There is a difference between building strength and building the kind of strength that lasts, transfers, and does not leave athletes paying for it later.

I powerlifted in high school (squat > 500 lbs, bench > 300 lbs) and paid ZERO attention to mobility. I thought I was doing everything right.. I wasn't - and I paid for it both at the time and later in life with multiple herniated discs and shoulder issues. That experience shaped how I program. I do not believe athletes need reckless loading to improve.

I believe they need intelligent loading, controlled execution, and progressions that make them better without unnecessarily beating them up.

The goal is not just short-term output. The goal is athletes who can continue to train, compete, and progress over time.

“
I got hurt by doing it the wrong way, so that you don't have to.
“
Train with intent. Move with purpose. Build performance that lasts.

The Standard

The F23 Torque
Standard.

F23 Torque programming is built around a simple idea: training should have a purpose.

Not random workouts. Not pointless fatigue. Not generic marketplace programming that treats every athlete the same.

The mission is to create athletes who are stronger, faster, more mobile, more coordinated, more efficient, and more durable — with training that actually transfers to performance.

Train with intent.

Move with purpose.

Build performance that lasts.

Training In Action

Example Workouts

Real F23 Torque sessions — built with the same intent, structure, and purpose as everything described above.