Build Performance Team

Coach Colesy

General Fitness, Strength & Conditioning, Weightlifting, Plyometrics, Multi-sport
Coach
Cole Martin

Welcome! This training program is designed for individuals who want to BUILD multiple training qualities.

Eliminate the thought process behind your training programming and join a program that will simultaneously improve your strength, speed, conditioning, mobility and aesthetic.

6 sessions weekly. Training sessions will be uploaded week to week keeping the training challenging and engaging. All exercises include video demonstrations and notes. Get access to myself as a coach with any questions on form, training, etc.

All skill levels welcome.

Start with a 7 day free trial!

$30 / mo
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Don't Stress About What to Do in the Gym
Take the thought process out of your training sessions. Investing in a program is a way to keep your training smart, progressing, and enjoyable. You are essentially hiring a Personal Trainer without the In-Person costs.
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Take Control of Your Health
Increase confidence and stay accountable to your goals with a program that will increase your overall health and wellness.
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Access to Coaching
Have a coach in your corner designing sessions, providing online demonstrations, tips, and advice.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 6 days per week
Enjoy training weeks that get you moving fast, lifting heavy, achieve pumps, condition, and improve mobility.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Equipment
Required
Program is suited for most commercial gyms.
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
24.5 | Lower Body Session - Week 1

A1

Rack Assisted Squat Hold

1 x 1:00

A2

Rack Assisted Hip IR

1 x 8

A3

Forward to Reverse Lunge

1 x 10

A4

Deep Tier Forward Pogo Hops

1 x 10

A5

Deep Split Squat Hop

1 x 8

A6

Lateral Split Depth Drop

1 x 3

B

Barbell Squat Jump

2 x 3

C

Barbell Back Squat (Heels Elevated)

5 x 5

D

SLRDL Bilateral Load

4 x 6

E

Skater Squat ISO - Bilateral Load

2 x 0:30

Monday
24.5 | Upper Body - Week 1 

A1

Bar Hang

1 x 1:00

A2

Straight Arm Pulldown (cable)

1 x 10

A3

Split Squat ISO w/ Row (ips)

1 x 10

A4

S/A Rotational Cable Press

1 x 10

A5

Barbell Behind the Neck Overhead Press

1 x 10

B

Barbell Push Press

2 x 3

C

Weighted Chin Up (neutral grip)

5, 3, 3, 3, 3, 3

D1

Flat Bench DB Press - Bilateral

5 x 6

D2

Cable Chest Press

5 x 15

D3

Deficit Push Up

5 x 15

E1

Dips

2 x 9

E2

Behing the Back Lateral Cable Raise

2 x 10

Tuesday
24.5 | Conditioning - Week 1

A

Treadmill Work

5 x 250 @ 500

Tuesday
24.4 - Spinal Mobility

A

Anterior Chain Stretch

1 x 0:30

B

Lateral Expansion Modified Hang

1 x 0:30

C

Loaded Hamstring Forward Fold

1 x 0:30

D

Jefferson Curl

1 x 1:00

Wednesday
24.5 | Full Body Session - Week 1

A1

Inchworms

1 x 10

A2

Hamstring Bridge ISO

1 x 1:00

A3

Frankenstein Kick to SLRDL

1 x 10

A4

Medball Lateral Bounds w/ Rotational Emphasis

A5

Straight Leg Scissor Bound (Gradual Build)

2 x 20

A6

Depth Jump with Arm Swing

2 x 5

B1

Pronated Grip Pull Up

2 x 10

B2

KB Impulse RDL

2 x 10

C

Barbell RDL (off rack)

4 x 8

D

Pendlay Row - Concentric Focus

4 x 6

E1

Single Arm Cable Row (Seated)

3 x 15

E2

45 Degree Side Bend

3 x 15

Thursday
24.5 - Bike & Arms - Week 1

A

Assault Bike

1 x 20:00

B1

EZ Bar Bicep Curl

4 x 15

B2

Standing Tricep Extension (rope)

4 x 20

C1

TRX Bicep Curl

3 x MAX

C2

Cross-Body Tricep Extension

3 x MAX

Coach
More from Coach Colesy
coach-avatar Cole Martin

CSCS, Strength & Conditioning Coach located in Toronto Area, Canada.

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When you join a team you’re getting more than programming, you’re joining an online community.

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