Functional Performance

Zach Colls

Coach

Zach Collls

Do you want to improve overall human performance in a pain-free manner with a focus on staying well rounded in all areas of fitness?

If so, you're in the right place.

This program is designed for individuals that are looking to optimize human performance by staying well rounded in numerous areas of fitness.

This program brings into consideration many variables and principles I implement with my professional athletes during their off-season training routines.

Designed over 13 weeks, you'll find "test" weeks implemented throughout to find new ‘rep maxes’.

Each day has a different focus - including heavy lifting, different forms of conditioning, lifting with a speed/force output emphasis, multiplanar loading, force production/absorption components, mobility, and prehab.

Training Sessions per Week: 4 days lifting, 2 conditioning, 1 mobility

Expect 4 days of lifting (60-75 minutes), 2 days of conditioning (30-60 minutes), and 1 day of mobility (20-40 minutes) each week.

Are you ready to get started?

$100

Get Functional Performance

Leverage the Pros

Unlock your performance by leveraging the best coaching and training in the game, the same stuff that the best athletes in the world have access to.

Get Out of Pain

We'll put you in a position to perform pain-free.

Look, feel, and perform your best

You'll get mobile, strong, and learn to move and perform your best.

Train to improve performance

This program is designed to improve overall performance which will inevitably lead to improved aesthetics as well. Ensure our nutrition is dialed in to optimize each session

Stay well rounded

The program is designed to keep you well rounded in fitness. There are different strength focus points as well as different conditioning methods implemented to help enhance overall fitness levels.

Features

Programming 7 days per week

4 days of lifting, 2 days of conditioning, and 1 mobility day each week.

Demo Videos

I've filmed each movement so you know exactly what to do and how to do it.

Detailed, expert instruction

Beyond the sets and reps, I'll give you everything you need to execute the program to perfection.

Delivered through TrainHeroic

I've partnered with the best tech in training so that you get an online training experience that works as hard as you do.

Equipment

Required

Barbell + Plates // Dumbbells + Kettlebells // Bands

Recommended

Conventional Gym

Sample Week

Week 1 of 13-week program

Sunday

Day 1 - Lower Body (Heavy)

Prep

Lower Body Prep.

- 90/90 Hip External Rotation: 1x10 - 90/90 Hip Internal Rotation: 1x10 - 90/90 Back Leg Hip CARs: 1x10 - 90/90 Hip Switch + Reach: 1x10 - Hip Flexor/Hamstring Slides: 1x10 - Adductor slides: 1x10 - World's Greatest Stretch: 1x10 - Leg Extension Isometrics at 90 degrees: 2x30 seconds - Leg Extension Isometrics at 180 degrees: 2x30 seconds - Spanish Squat Isometrics: 2x30 sec - Short Lever Copenhagen Plank: 1x30 sec - Single-Leg Fire Hydrants: 1x20 - Single-Leg Bridges: 1x10 - Single-Leg RDLs: 1x10 - Reverse Lunges: 1x10 - Strap Lateral Lunges: 1x10 - Backwards sled walk: 1x60 sec - Sled push: 1x60 sec - Banded Pogos: 1x10 - Assault bike: 1 min

Box Jumps

4 x 6

Back Squat

4 x 6

RFESS

3 x 10

Kettlebell/Dumbbell RDLs

3 x 10

Leg Extensions

2 x 20

Prone Hamstring Curls

2 x 20

Calf Raises on Leg Press

2 x 20

Assault Bike

8 x 0:20

Monday

Day 2 - Upper Body (Heavy)

Prep

Upper Body Prep.

- Half-Kneeling Resisted Book Openers: 1x10 - Half-Kneeling Thoracic Windmills: 1x10 - Prone Snow Angels: 1x10 - Prone Scorpions: 1x10 - Incline Bench Y's: 1x10 - Incline Bench T's: 1x10 - Incline Bench: I's: 1x10 - Incline Bench W's: 1x10 - Shoulder External Rotation: 1x10 - Shoulder Internal Rotation: 1x10 - Overhead Shoulder External Rotation: 1x10 - Overhead Shoulder Internal Rotation: 1x10 - Face Pulls: 1x10 - Push-ups: 1x20 - TRX Rows: 1x20 - Med ball chest slams: 1x10 - Half Kneeling Rotational Ball Slams: 1x6/side - Ski Erg: 1x60 seconds

Hang Cleans

4 x 3

Plyo Push-Ups

4 x 6

Dumbbell Bench Press

4 x 6

Half-Kneeling Landmine Press

3 x 10

Single Arm Dumbbell Row

12, 10, 8

Pull-Ups

3 x 10

Stir the Pot

3 x 20

Farmer's Carry

3 x 100

Ski Erg

4 x 0:20

Rotational Ball Slams

4 x 12

Supinated Grip Cable Bicep Curls

2 x 20

Tricep V-Grip Push-Downs

2 x 20

Face Pulls

2 x 20

Tuesday

Day 3 - Mixed Conditioning + Core

GHD Sit-Ups

4 x 12

Hanging Leg Raises

4 x 12

Back Extensions

4 x 12

Jump Rope

4 x 30

Half Kneeling Pallof Press Isometrics

2 x 30

Tall Kneeling Banded Rotations

2 x 25

Goblet Loaded Carry

10 x 100

Sprints

10 x 0:20

Sled Pull

2 x 100

Sled Push

2 x 100

Wednesday

Day 4 - Lower Body (Speed)

Prep

Lower Body Prep.

Band Resisted Broad Jumps

4 x 3

Trap Bar Speed Pulls

6 x 3

Safety Squat Bar Box Squat with Accommodating Resistance

4 x 6

Landmine Cossack Squat

3 x 10

Nordic Hamstring Curls

3 x 6

Single Leg Loaded Bridges

3 x 10

Seated Calf Raise

2 x 20

Sled Push

4 x 50

Sled Pull

4 x 50

Kettlebell Swings

4 x 12

Thursday

Day 5 - Upper Body (Speed)

Prep

Upper Body Prep.

Dumbbell Snatch

4 x 3

Suitcase Carry

4 x 100

Incline Bench Press with Accommodating Resistance

10 x 3

Half Kneeling Front Rack Loaded Dumbbell Lateral Raises

3 x 12

Half-Kneeling Rotational Rows

3 x 12

Supinated Grip Lat Pulldowns

20, 16, 12

Shoulder Taps

3 x 20

Battle Ropes

2 x MAX

Banded Pronated Grip (Reverse) Banded Bicep Curls

2 x 20

Banded Skull Crushers

2 x 20

Band Pull Aparts

2 x 20

Friday

Day 6 - Steady State Conditioning + Arms/Calves

Rower

1 x 10:00

Preacher Bicep Curls

12, 10, 8, 6, 20

Dumbbell Skull Crushers

12, 10, 8, 6, 20

Standing Dumbbell Hammer Curls

3 x 10

Tricep V-Grip Push-Downs

3 x 10

Pronated (Reverse) Grip Cable Bicep Curls

2 x 20

Tricep Cable Kickbacks

2 x 20

Single-Leg Loaded Calf Raises

20, 15, 10, 10

Behind the Back Barbell Shrugs

20, 15, 10, 10

Ab Wheel

1 x 100

Run

1 x 10:00

Saturday

Day 7 - Mobility + Stretching (+ optional cardio)

Recovery

Lower Mobility Guidelines

Hip CARs - 2x10 90/90 Hip Internal Rotation Liftoff - 2x10 90/90 Hip External Rotation Liftoff - 2x10 90/90 Hind Leg Lift + Wrap Around - 2 x10 90/90 Front Leg Lift + Kick Out -2x10 90/90 Hip Switch + Reach - 2x10 90/90 Shin Box Raise + Reach - 2x10 Hip Flexor + Hamstring Dynamic Slides - 2x10 Adductor Dynamic Slides - 2x10 Banded Anterior Hip Mobilization with Movement - 2x10 Banded Lateral Hip Mobilization with Movement - 2x10 Banded Inferior Hip Mobilization with Movement - 2x10 Banded Postereolateral Hip Mobilization with Movement - 2x10 Hip Abduction Liftoffs - 2x10 Hip Flexion Liftoffs - 2x10 Hip Extension Liftoffs - 2x10 Half-Kneeling Hamstring + Hip IR/ER Liftovers - 2x10 3 Way Couch Stretch Hip Opener - 2x10 World's Greatest Stretch - 2x10 Hamstring Sweeps (Supine w/ strap) - 2x10 Banded Ankle Mobilization with Movement - 2x10

Recovery

Upper Mobility Guidelines

Thoracic CARs - 2x10 Half Kneeling Resisted Book Openers - 2x10 Band Assisted Thread the Needle (Rotation + Flexion) - 2x10 Band Assisted Thoracic Rotation + Extension - 2x10 Thoracic Sit-Ups (with foam roller) - 2x10 Half-Kneeling Thoracic Windmills - 2x10 Shoulder CARs - 2x10 Prone Y's - 2x10 Prone T's - 2x10 Prone W's - 2x10 Prone I's - 2x10 Prone Snow Angels - 2x10 Prone Scorpions - 2x10 Shoulder Dislocates - 2x10

Recovery

Lower Stretching.

Standing Quadriceps Stretch 2x30 seconds Standing Hamstring Stretch 2x30 seconds Kneeling Adductor Stretch 2x30 seconds Abductor/Pigeon Stretch Elevated on Bench 2x30 seconds IT Band Stretch: 2x30 seconds Standing Calf Stretch 2x30 seconds Bent Knee Soleus Stretch 2x30 seconds

Recovery

Upper Stretching.

2 x 30 Sec Each: Banded Cervical Stretch Banded Lat Stretch (Multi-angle) Chest/Bicep Stretch (high) Chest/Bicep Stretch (mid) Chest/Bicep Stretch (low) Upward Dog Stretch Childs Pose Stretch Shoulder Cross-Body Stretch Tricep Stretch Wrist Extensor Stretch Wrist Flexor Stretch

Incline Walking on Treadmill

1 x 20:00

Swim

1 x 20:00

Coach