Keep Building 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.

Everyone knows why they should go to the gym. The gym is an environment where you can improve your physical, mental, and muscular health. The frustrating part is designing and executing a program that improves ALL of these skills.

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!

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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
Block 1 / Week 1 - Lower Body A

A1

Assault Bike

1 x 3:00

A2

Split Squat ISO

1 x 0:30

A3

Spanish Squat Isometric

1 x 0:45

A4

Reverse Lunge w/ Medball Rotation

1 x 10

A5

Pogo Hop to Deep Squat w/ MB Reach

1 x 20

A6

Split Drop w/ KB or DB

1 x 6

B

Weighted Rocker Jump

2 x 5 @ 15 lb

C

Barbell Back Squat (Heels Elevated)

5 x 6

D

Front Foot Elevated Split Squat - Deep Range

3 x 12

E1

Front Rack Alternating Step Up

3 x 10

E2

Cable Reverse Crunch

3 x 15

Monday
Block 1 / Week 1 - Upper Body A 

A1

Dead Hang

A2

Worlds Greatest Stretch

1 x 10

A3

Push Up Isometric Hold

1 x 0:30

A4

Straight Arm Pulldown (cable)

1 x 10

A5

Split Squat ISO w/ Row

1 x 10

A6

Fake MB Slam

1 x 8 @ 8 lb

B

S/A DB Snatch

2 x 5

C

Weighted Chin Up (neutral grip)

5 x 5

D

3-Point Single Arm Row

3 x 12

E1

Lat Pulldown (machine) - Narrow Grip

3 x 15

E2

High to Low Cross-Over Reverse Fly

3 x 20

Tuesday
Block 1 / Week 1 - Arms & Abs

A

Assault Bike

1 x 15:00

B1

Standing Alternating Bicep Curl

3 x 12

B2

Standing Tricep Rope Extension

3 x 20

B3

Oblique Side Bends

3 x 10

C1

Squat ISO w/ Curl

3 x 20

C2

Low to High Tricep Extension - Single Arm

3 x 15

C3

Dead Hang Knee Raise

Wednesday
Block 1 / Week 1 - Lower Body B

A1

Assault Bike

1 x 3:00

A2

Long Lever Bridge Alternating March

1 x 12

A3

Alternating Lateral Lunge w/ Forward Reach

1 x 10

A4

Forward Lunge to SL-RDL

1 x 8

A5

Alternating Staggered Stance Pogo Hops

1 x 0:30

A6

Lateral Bound w/ Deep Tier Reach

B1

Sprinter Step Up

2 x 5

B2

Repeat Broad Jump

2 x 3

C

Barbell RDL (off rack)

5 x 5

D

Alternating Reverse Lunge - Suitcase

3 x 8

E1

Seated Hamstring Curl (single leg)

3 x 20

E2

Reverse Plank (elevated)

3 x 1:00

Thursday
Week 1 / Block 1 - Upper Body B

A1

Assault Bike

1 x 3:00

A2

1/2 Kneeling T-Spine Rotation (Wall)

1 x 10

A3

Push Up Isometric Hold

A4

Push Up to Down Dog Reach

1 x 10

A5

High to Low Rotational Cable Press

1 x 10

A6

Split Drop w/ Medball Press

B

Drop Push Up to Box

2 x 6

C

Flat Bench DB Press - Bilateral

4 x 6

D

Seated Overhead Press

3 x 10

E1

Dips

E2

Seated DB Lateral Raise

3 x 15

Friday
Week 1 - Saturday Conditioning

A

Jog

1 x 30:00

B

Intervals

5 x 0:45 @ 130

Coach
coach-avatar Cole Martin

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

Join Your Virtual Gym

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

Keep Building Performance Team
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Keep Building Performance Team
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Keep Building Performance Team
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Keep Building Performance Team