Building the Athlete

Benchmark Canterbury

Coaches

James Brim and Mitch Paar

Building the athlete

Welcome to the most complete athletic program you'll ever try!

Building the athlete has been forged and tested by Benchmark Canterbury and has been proven to get you to move better, feel better and perform better! Our 13 week training program is broken into 3 phases. Each phase has been designed to build and develop athletic qualities that are going to make you feel amazing.

Phase 1

Increase blood flow to muscles by increasing Capillaries density
Improve the environment intramuscularly to build muscle in the later phases
Improve Aerobic fitness
Increase Muscular endurance
Build co-ordination and stability
Target specific underworked musculature
Build athletic tissue qualities
Re-sensitise the body to muscle growth
Restore movement capabilities
Increase individual movement variability

Phase 2

Build Muscle
Increase Strength
Build on athletic base
Build tissue qualities
Accumulate Volume
Aerobic Capacity / Aerobic Power
Get Leaner

**Phase 3 **

Strength
Power
Personal Best
Accumulate intensity
Build muscle
Anaerobic Fitness

Podcast overview of the program https://youtu.be/3WV7bp7eBQw

$30

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MOVE BETTER, FEEL BETTER

Every session contains positional based breathing and mobility drills designed to restore new ranges of motion. This will give you the best chance at having more movement before loading up those ranges and strengthening these new positions.

LOOK AND FEEL YOUR BEST

Strength and hypertrophy work designed to put muscle on! From the big common muscle groups to some of the smaller more functional muscle groups, you'll be putting strength and size on all the areas that matter to feel, function and perform your best.

BECOME THE STRONGEST YOU'VE EVER BEEN

Strength comes in many forms! You'll be developing jumping, bounding plyometrics, becoming more explosive and powerful. We've incorporated energy system development in every phase to ensure you're the fittest version of yourself! Of course you'll also be working on increasing your maximal strength and achieving new personal bests in no time.

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 5 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

Delivered through TrainHeroic

Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Barbell // Dumbbells // Cable machines

Recommended

Commercial gym

Sample Week

Week 1 of 13-week program

Sunday

Week 1 Day 1

Ankle rocker

1 x 10

Segmental roll lower back

1 x 0:45

Side rolls

1 x 10

Hemi bridge slides

1 x 12

FFE split squat load under front knee

3 x 15 @ 00:30

Bench press hook lying single arm

3 x 15 @ 00:30

Step up glute

3 x 15 @ 00:30

120 degree cable pull down

3 x 15 @ 00:30

Copenhagen hold with glute

2 x 10

Bear with heel on wall

2 x 00:45

Rower

2 x 300

Bike

2 x 300

Run/ jog

2 x 250

Monday

Week 1 Day 2

Navicular Rolls

1 x 45

Rockbacks TLJ

1 x 45

Hooklying X connects

1 x 12

Bear slides

1 x 12

Split stance single arm row

3 x 15 @ 30

Hamstring curls

3 x 15 @ 30

Arnold press single arm

3 x 15 @ 30

Split squat leg press

3 x 15 @ 30

Low box jump concentric only

2 x 8

Medball alt throws

2 x 12

FFE split squat pogos

2 x 15

Medball OH throws

2 x 12

Running on the spot ball OH in band

2 x 00:30

Wednesday

Week 1 Day 4

Navicular Rolls

1 x 0:45

Rockbacks TLJ

1 x 45

Hooklying X connects

1 x 12

Bear slides

1 x 12

Step up glute

3 x 15 @ 30

Cable rhomboid row

3 x 15 @ 30

Split squat into cut

3 x 15 @ 30

Bench press hook lying single arm

3 x 15 @ 30

Copenhagen hold with glute

2 x 45

Bear with heel on wall

2 x 45

Rower

2 x 300

Bike

2 x 300

Run/ jog

2 x 250

Thursday

Week 1 Day 5

Ankle rocker

1 x 10

Segmental roll lower back

1 x 0:45

Side rolls

1 x 10

Hemi bridge slides

1 x 12

Split squat with wedge

3 x 15 @ 30

Arnold press

3 x 15 @ 30

RDL Heel on wall

3 x 15 @ 30

Rear delt archer cable

3 x 15 @ 30

Low box jump concentric only

2 x 8

Medball alt throws

2 x 12

FFE split squat pogos

1 x 15

staggered stance fake throws

2 x 12

Pogos in res band

2 x 15

Friday

Week 1 Day 6

Navicular Rolls

1 x 0:45

Rockbacks TLJ

1 x 45

Hooklying X connects

1 x 12

Bear slides

1 x 12

FFE split squat load under front knee

3 x 15 @ 30

Push up arm elevated

3 x 15 @ 30

Glute over knee

3 x 30

Half kneeing single arm cable row

3 x 15 @ 30

Tricep extension on cables supinated grip

2 x 15

Zottman curl

2 x 15

Bike

2 x 300

Rower

2 x 300

Run/ jog

2 x 250

Coaches

More from Benchmark Canterbury

James Brim

His style of training has developed over the years with a keen eye for quality movement and dedication he brings to everyone he trains wanting all to achieve their absolute best. James believes Benchmark and its training systems are the perfect way to train for everyone and anyone looking to move better, feel better and perform better.

Mitch Paar

Mitch co-founded Benchmark Canterbury in 2017 with the sole aim of bringing strength and conditioning training to the general public and athletes of all levels. He has had experience with industry-leading strength coaches and has applied this knowledge to a range of clients from the general population to rugby players, netballers, basketballers, and track athletes.

MOVE BETTER, FEEL BETTER, PERFORM BETTER

Click the link below to get started and start to build your inner athlete.

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FAQs

How many days per week of training is the program based on?

Block 1 and 2 consists of 5 days per week recommended sessions. Block 3 consists of 4 days per week recommended sessions.

How long are the sessions?

Each session is designed to take around 50-60 minutes to complete.

Who is the program designed for?

Absolutely anyone. From beginners to more advanced athletes - this program has benefits regardless of your level at starting point. This reigns true with our coaching in person at Benchmark, we have had great success with members completing this program from all walks of life and skill levels.

What equipment do I need?

A commercial gym should have all the equipment you need. No movement is set in stone though, so if you don't have access to a certain piece of equipment you have the ability to reach out to a coach and they can provide a suitable alternative.

The Proof

Harry Vontelas

Benchmark member

Verified Athlete

"I'm better in all areas now then what I was in in my 20's. training with Benchmark gives me confidence that I will be the best physical version of myself for years to come into the future."

Amanda Rehayem

Benchmark member

Verified Athlete

"Training at Benchmark has immensely helped with my technique with lifting.I feel stronger whilst also having the ability to move better and feel better."

Philip Shin

Benchmark member

Verified Athlete

"Benchmark is the reason why I'm the fittest I've ever been at 36 years of age. The program is so well rounded and focuses on different authentic qualities from hypertrophy, movement quality, cardio and much more. Benchmark will motivate you and help you reach your health goals."

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Building the Athlete

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