Men's Super VII Camp

corps performance

Functional Fitness, Functional Training

Coach

Michael Revell

lets get you more energized, confident, and pain-free.

Confused about where to start? Frustrated with spending hours at the gym without a clear plan? Don't worry you don't have to give up carbs or your favourite treats. Ageing doesn't mean losing athleticism, strength, or energy. Thats a myth.

You just need a solution that fits your current lifestyle.

For the past 13 years, Ive developed a system that enhances your power and speed without exhausting or harming your joints. Its efficient, effective, and respects your time.

Forget overcrowded programs that overlook your movement quality, athleticism, or lean muscle development. Its not just about being "jacked." You want to play with energy, avoid injuries, and look good.

Introducing the MSVII or WSH Team.

Our program enhances your athleticism and aesthetics.

Its an 8-week program designed for strength, speed, and a lean, athletic body.

Stand Fast, and you will achieve impressive fitness.

You will surprise family & friends, mastering the balance between looks and performance.

Join Corps Performance, it pays to be a winner.

$97

Get Men's Super VII Camp

Unlocking Your Peak Potential

Our training program is the ultimate solution for transforming your body and building athleticism without stressing your joints or causing nagging pains. For the first time ever, I'm offering my Corps performance training program, which was previously exclusive to my personal training clients, both in-person and online, who invested 10-50 times more than the cost of this program!

Restored Energy and Confidence

our training guarantees the results you desire without compromise. You'll become more athletic, stronger, fitter, and leaner while improving your movement and eliminating those nagging aches and pains. I'll guide you to enhance every aspect of your fitness and turn back the clock. You'll achieve a new body, energy, athleticism, and confidence!

Rest easy with step by step guides

Rest easy knowing that I’ll guide you step-by-step to maximize your strength, fitness, and athleticism, ensuring a transformation every time you set foot in the gym.

Features

Access to your coaches

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

Programming 7 days per week

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

Mental Exercises

Structured mental training exercises to cultivate your inner strength

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

Sweating over PDF's is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Barbells and Dumbbells // Kettlebells // Medicine Balls // Rack

Recommended

Fully Equipped Gym

Sample Week

Week 1 of 8-week program

Sunday

PHASE 1 Training: Weeks 1-4 DAY 1 Max Effort Lower Body

Circuit

Lower Body Dynamic Warm Up The Couch Stretch w/ Breathing 6 Breaths per side Child’s Pose Lat Stretch to Extension 8 Breaths/Side 90/90 Kinstretch 6 Reps/Side Spiderman Lunge w/ Reach + Rotation 5 Reps/side Squat to Stand 8 Reps Supported Hip Airplanes 6 Reps/Side High Knees 30 yards Skips 30 yards Lateral Slides 30 yards Carioca 30 yards Sprints (60%, 75%, 90%) 10-15 yards x 3

CP Low Lateral Hurdle Hops

CP DB/KB Bulgarian Split Squats

CP Half Kneeling Jump to Box

CP Trap Bar Deadlift

CP BB Hip Thrusts w/ 3 sec Pause

CP Hamstring Curl Variation

CP Heels Elevated KB Goblet Squat

CP Stir The Pot

2 x 0:30

CP Leg Matrix

Monday

PHASE 1 Training: Weeks 1-4 DAY 2 High-Performing Recovery Day

CP Jacobs Ladder/Stair Master x 10 mins

1 x 10:00

CP Multi-directional sled 15 mins

1 x 15:00

CP Ski-erg 5 mins

1 x 5:00

CP Low Intensity Running Drills & Athletic Movements 10 mins

1 x 10:00

CP Airdyne Bike low intensity intervals x 10 mins

1 x 10:00

CP Mobility Flow Circuit x 10 mins

1 x 10:00

Tuesday

PHASE 1 Training: Weeks 1-4 DAY 3 Max/Repetition Effort Upper Body

Circuit

Upper Body Dynamic Warm Up Scapular CARs 5 per side Downward Dog w/ Reach 6 reps/Side Arm Bar Series 6 Reps/Each Rib Roll 6 Reps/side Spiderman Lunge w/ Reach + Rotation 5 reps/side The Bretzel 5 Reps/Side High Knees 30 yards Skips 30 yards Lateral Slides 30 yards Carioca 30 yards

CP 2-point 10-15-20 yard Acceleration 6 reps Rest 45-60 seconds

1 x 6 @ 10

CP Slight Incline BB Bench Press

CP Rotational Banded Wall Throws

CP DB Bench Press

CP DB Chest Supported Row

CP Band Pull Aparts

CP Push away push up

CP DB Shoulder Countdown

CP Lateral Slides Explosive Repeats

6 x 0:15 @ 60

Wednesday

PHASE 1 Training: Weeks 1-4 DAY 4 High-Performing Recovery Day

CP Mobility Flow Circuit x 10 mins

1 x 10:00

CP Multi-directional sled 15 mins

1 x 15:00

CP Low Intensity Running Drills & Athletic Movements 10 mins

1 x 10:00

CP Ski-erg 5 mins

1 x 5:00

CP Airdyne Bike low intensity intervals x 10 mins

1 x 10:00

Thursday

PHASE 1 Training: Weeks 1-4 DAY 5 Dynamic Effort Full Body

Circuit

Full Body Dynamic Warm Up Scapular CARs 5 per side Downward Dog w/ Reach 6 reps/Side 90/90 Kinstretch 6 Reps/Each Squat to Stand 8 reps Spiderman Lunge w/ Reach + Rotation 5 reps/side The Bretzel 5 Reps/Side High Knees 30 yards Skips 30 yards Lateral Slides 30 yards Carioca 30 yards Sprints X 3 (@60%, 75%,90%+)

CP Twitchy Skater Jumps

CP DB Squat Jumps

CP Hurdle Hop to Box Jump

CP BB Front Squat

CP Neutral Grip Pull Up (Weighted)

CP DB RDL w/ 2 sec Pause

CP Ab Rollout

CP DB Posterior Fly

CP Airdyne Bike Sprints

5 x 0:30 @ 60

Friday

PHASE 1 Training: Weeks 1-4 DAY 6

Circuit

Scapular CARs 5 per side Downward Dog w/ Reach 6 reps/Side 90/90 Kinstretch 6 Reps/Each Squat to Stand 8 reps Spiderman Lunge w/ Reach + Rotation 5 reps/side The Bretzel 5 Reps/Side High Knees 30 yards Skips 30 yards Lateral Slides 30 yards Carioca 30 yards

CP Slant Single Leg Calf Raises w/ 4 sec Stretch

CP Reverse Crunches

CP Reverse Sled Drag

3 x 60

CP Glute Ham Raise GHR or Valslide pods Hamstring Curl

CP Floating Lunge Calf Raise

CP Overhead Tricep Extensions

CP DB Zottman Curls + ISO

CP 100 Band Pull Aparts w/ Quality Form

1 x 100

Saturday

Day 7 OFF/Rebound

Recovery

Circuit

Quadruped Breathing x 6-8 breaths Band Pulldowns x 3 x 5 KB Arm Bar 3 x 5/side Spiderman Lunge w/ RF PAILs & RAILs 3 x 3/side Ankle PAILs & RAILs 3 x 5/side Tempo Intervals x 5 mins Prowler Push HICT x 5 mins Drop Trap Bar Deadlifts 2 x 2-3 reps @85% Push Ups 2 x max Recovery Cool Down x 5 mins

Coach