MEV

Strength & Conditioning, Functional Training
Coach
Marc-Etienne Villeneuve

Features
4 sessions per week
Must use App app to view and log training
Program Training
$49
Get R2P - 4X
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Strong and powerful
Move beyond random workouts to a proven system that rebuilds athletic power. Experience the satisfaction of hitting performance metrics you haven't seen in years
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ATHLETIC PERFORMANCE
Transform frustrated gym sessions into focused athletic training. Feel the difference as your explosiveness returns and old movement patterns snap back into place.
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STRUCTURED TRAINING
From feeling lost in the gym to training with purpose again. Rediscover structured progression that fuels your competitive spirit and delivers measurable strength gains week after week.
Features
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Programming 7 days per week
4 days a week. Challenging yet adaptable for athletes of any level and background.
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Exercise Video Guidance
Hand-picked videos for every exercise ensure proper form and confident execution.
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Detailed, expert instruction
Expert guidance provided through detailed in-app instructions and weekly coaching tips via our platform.
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Delivered through TrainHeroic
Beyond static PDFs and spreadsheets, our app delivers professional programs. Track progress, access demonstration 🎦, and adjust workouts on the go.
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Sample Week
Week 1 of 5-week program
Sunday
STR01 - W1D1

A1

WARM-UP - Jogging

For Completion

A2

WARM-UP - Upper Body

For Completion

A3

WARM-UP - 6 Way Shoulder

1 x 12

B

Push-Up - Clapping

1 x 5

C1

Shoulder Press - BB - Standing

4 x 12

C2

Pulldown - Machine - Wide Grip - Pronated

4 x 12

C3

Exercise Rating

D1

DB Press - Flat - Rotating Grip

3 x 15

D2

Row - Seated - Medium Grip - Neutral

3 x 15

D3

Exercise Rating

E1

Triceps Extension - High Pulley - Standing - Double Rope

3 x 20

E2

Biceps Curl - DB - Prone 55° - Neutral

3 x 20

E3

Exercise Rating

Monday
STR01 - W1D2

A1

WARM-UP - Jogging

1 x 5:00

A2

WARM-UP - Lower Body

For Completion

🍑 Activation

B

MINI BAND - HIP CIRCUIT

➊ Lateral Walk ➟ ➋ Hip Flexion ➟ ➌ Hip Extension ➟ ➍ Monster Walk ⁍ Sets: 1-2 ⁍ Reps: 8/Mvt/Side ⁍ Tempo: W-UP ⁍ Rest: NA

C

MB - Vertical Jump

1 x 5

D1

Back Squat - BB

4 x 10

D2

Exercise Rating

E1

Split Squat - DB - Front Foot Elevated

4 x 12

E2

Leg Curl - Machine - Lying - Neutral - Dorsiflexed

4 x 12

E3

Exercise Rating

F1

Leg Extension - Machine

3 x 20

F2

Back Extension - 45°

3 x 20

F3

Exercise Rating

Wednesday
STR01 - W1D4

A1

WARM-UP - Jogging

1 x 5:00

A2

WARM-UP - Upper Body

For Completion

A3

WARM-UP - 6 Way Shoulder

1 x 12

B

MB - Chest Pass - Standing

1 x 5

C1

Bench Press - BB

4 x 12

C2

Pulldown - Close Grip - Neutral

4 x 12

C3

Exercise Rating

D1

Shoulder Press - DB - Seated - Unsupported

3 x 15

D2

Row - Machine - Close Grip - Neutral - PL

3 x 15

D3

Exercise Rating

E1

External Rotation - DB - Prone 15°

3 x 20

E2

Lateral Raise - Low Pulley - Bent-Over - Single Arm

3 x 20

E3

Exercise Rating

Thursday
STR01 - W1D5

A1

WARM-UP - Jogging

1 x 5:00

A2

Lower Body Warm-Up

For Completion

🍑 Activation

B

MINI BAND - HIP CIRCUIT

➊ Lateral Walk ➟ ➋ Hip Flexion ➟ ➌ Hip Extension ➟ ➍ Monster Walk ⁍ Sets: 1-2 ⁍ Reps: 8/Mvt/Side ⁍ Tempo: W-UP ⁍ Rest: NA

C

PLYO - Skater Jumps - MB

1 x 4

D1

Squat - Smith Machine - Single Leg (RFE)

4 x 10

D2

Exercise Rating

E1

Hack Squat - Machine

4 x 15

E2

Deadlift - RDL - DB/KB

4 x 15

E3

Exercise Rating

F1

Calf Raise - Machine - Seated - Single Leg

3 x 20

F2

Abs - Crunch - Swiss Ball

3 x 20

F3

Exercise Rating

Coach
More from MEV
coach-avatar Marc-Etienne Villeneuve

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Your Athletic Journey. Reignited

Missing that athlete mindset? Tired of random workouts that don't deliver? This isn't just another gym program. Return to Performance delivers a 12-week systematic approach to rebuild your athletic foundation. Science-backed progression, proven with pros,

Get R2P - 4X
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FAQs
How do I know if I'm 'too deconditioned' to start this program?
The program helps you relearn basic movements while gradually increasing volume and intensity. As a former athlete, you'll adapt quickly. Structured warm-ups prepare your body, and progressive phases ensure a safe, efficient, and effective return to training, regardless of your fitness level.
What equipment do I need to complete this program?
You'll need standard gym equipment: barbells, dumbbells, cable machines, mini bands, and medicine balls. Alternative exercises are included for situations where equipment is limited, ensuring you can still complete the program effectively.
How does this differ from other strength training programs?
This program stands out by incorporating professional sports training methods and evidence-based exercise physiology principles. It focuses on systematically rebuilding athletic qualities through carefully designed progressive phases, ensuring a structured, efficient, and results-driven approach.
What kind of time commitment does this program require?
The program requires 4 sessions per week, each lasting 60-75 minutes, including warm-ups. Flexible scheduling is available via the app, with 2- or 3-day-per-week options for those needing alternative commitments.
I have old injuries. How does the program account for this?
You should consult your healthcare provider before starting. The program offers adaptable exercises and modifications to accommodate limitations, but your provider is best suited to ensure it aligns with your individual needs and injury history.
How is the program tailored to my goals?
The program adapts to your individual needs, with exercise modifications and progressions aligned to your specific goals (improving strength, and athletic performance)
Can I track my progress throughout the program?
Yes, the app includes built-in tracking for every workout, so you can monitor progress across key performance metrics.
What happens after I complete the program?
Once you finish, advanced phases are available to continue building on your progress, or you can transition into a maintenance program to sustain your results.
Are these testimonials from others who’ve done the program before?
Yes, the program page includes real success stories and testimonials from athletes and clients who’ve achieved their goals through this system.
The Proof
verified-athlete-avatar David Chaloux

FOOTBALL - BISHOP'S Gaiters (USPORTS)

Verified Athlete

"After 2 years away from competitive football, I needed structure. This program delivers elite level training in a way that makes sense for where I am now. My vertical jump is coming back!"

verified-athlete-avatar Guillaume Bisson

VBALL - UMONTREAL Carabins (USPORTS)

Verified Athlete

"The warm-ups alone fixed movement issues I'd been dealing with for years. Now at week 8, I'm moving better than I did in my early college volleyball days. The progression is thoughtful and effective."

verified-athlete-avatar Carl Chabot

FOOTBALL - UMONTREAL Carabins (USPORTS)

Verified Athlete

"Coming off my football career, I needed a program that would bridge the gap between elite training and my new professional life. The structured approach keeps me athletic and strong, while fitting perfectly into my busy schedule. It's exactly what I was looking for in this next chapter."

verified-athlete-avatar Irène Kouam

RUGBY - UMONTREAL Carabins (USPORTS)

Verified Athlete

"After playing rugby with the Carabins, I struggled to find training that matched what I wanted and what I was used to. This program bridges that gap perfectly. The power-focused workouts and athletic movements keep me feeling strong and explosive"

R2P - 4X
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