Performost Personal Training

Coach
Jesse James Benczak

Features
4 sessions per week
Must use App app to view and log training
Program Training

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Stop doing random exercises
I'll give you detailed instructions for each of the 4 training days each week + video demos showing you exactly what I'm looking for. The days of you cluelessly wandering the gym are over!
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Freedom to run
My program is designed to help you unlock your athletic freedom. No its not just for athletes, its for anyone who is looking for a way to bulletproof their running. So they can focus on running pain free.
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Our Community
This is more than just a training program, its a community. We are all working together to help each other get stronger, move better and run more!
Features
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Access to your coaches
I wrote everything in this program. So you if you have any questions or need help don't hesitate to ask!
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Programming 4 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
The program is delivered through the easy to use and navigate TrainHeroic app
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Sample Week
Week 1 of 8-week program
Sunday
2022-04-12

Movement Prep

A

FB Movement Prep 2

1. Deep Squat Hold: 20-30sec 2. Rotator Cuff: 10-15reps each side 3. BW Walking Lunges: 6reps each side 4. Bird Dog 20-30sec each side

B

Band Assisted Ankle Hops

2 x 10

C1

Back Squat

3 x 4 @ 70 %

C2

Dumbbell Bench Press

3 x 7 @ 70 %

D1

Front Foot Elevated Split Squat

3 x 6

D2

Incline Bench Row

3 x 8

E

Calf Raises

2 x 15

F

Farmer's Walk

3 x 20

Tuesday
2022-4-13

Prep

A

FB Movement Prep 1

1. Dead Hang: 20-30sec 2. Banded Lock Lat Pull Down: 10-15reps each side 3. Walking Inch Worm: 4 reps 4. Side Plank: 15sec each side 2-3 Rounds total

B

Plyo Push-Up

3 x 4

C1

Bench Press

3 x 6 @ 70 %

C2

DB RDL

3 x 7 @ 70 %

D1

Single Arm Lat Pulldown

3 x 8

D2

Goblet Squat

3 x 8

E1

DB Biceps Curl

3 x 8

E2

Cable Triceps Pushdown

3 x 8

F

Palloff Press

3 x 30

Thursday
2022-4-15

Prep

A

FB Movement Prep 3

1. Dead Hang: 20-30sec 2. Bent Knee Seated Good Morning: 15reps 3. Banded Face Pulls: 310-15reps each side 4. Shoulder Taps: 10reps in total (5 each side) 2-3 rounds total

B

Band Assisted Ankle Hops

2 x 10

C1

Deadlift

3 x 4 @ 70 %

C2

Chin-Up

3 x 3

D1

Hand Supported SL Deadlift

3 x 6

D2

Single Arm Half-Kneeling OH Press

3 x 6

E

Bent Knee Calf Raises

2 x 15

F

Single Arm Farmers Walk

3 x 20

Friday
2022-06-04

Prep

A

Hop series 1

1. Double Leg Hops Backwards 2. Double Leg Hops Forwards 3. Single Leg Hops Backwards 4. Single Leg Hop Forwards 5. Single Leg Medial Hops 6. Left - Left - Right - Right 2-3 Rounds total - for 10-15m

B

Half Kneeling Starts

5 x 30

C1

Cross Legged Back Stretch

3 x 1 @ 30

C2

Half Kneeling Thoracic Opener

3 x 3 @ 5

C3

Lizard Lunge

3 x 1 @ 30

C4

Side Lying Thoracic Rotation

3 x 10

FAQs
Who is this program for?
It is for anyone who loves to run and wants to keep injuries away, but hasn't got experience in the weightroom.
Can i still go running while doing this program?
Yes, of course! I would recommend to run before weight training.
Strenghten To Run #1