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!

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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
24.2 / Week 1 - Day 1 Dynamic Effort Session

A1

Assault Bike

1 x 3:00

A2

Toes Elevated Forward Fold

1 x 30

A3

Frankenstein Kick to SLRDL

1 x 10

A4

Alternating Lateral Lunge w/ Forward Reach

1 x 8

A5

Reverse Lunge w/ Medball Rotation

1 x 8

A6

Forward & Reverse Hops

A7

Single Leg Linear Hops

1 x 10

B1

Alternating Staggered Stance Pogo Hops

2 x 0:20

B2

Medball Lateral Bounds w/ Rotational Emphasis

2 x 0:20

C1

Treadmill Sprint

2 x 15

C2

Linear Bounds

1 x 20

D1

Staggered Stance TBDL

5 x 5

D2

Explosive Step Up Jump

5 x 3

E

Single Leg Reverse Plank ISO

Monday
24.2 / Week 1 - Day 2 - Upper Body Strength

A1

Assault Bike

1 x 3:00

A2

Bear Position to Down Dog w/ reach

1 x 8

A3

Side Plank Rotations

1 x 10

A4

Straight Arm Pulldown (cable)

1 x 10

A5

Squat w/ Single Arm Cable Row

1 x 10

A6

Short Lever Plyo Push Up

1 x 10

B1

Push Up to Box

2 x 6

B2

Single Arm DB Snatch

2 x 3

C1

Neutral Grip Weighted Chin Up

5 x 5

C2

Flat Bench DB Press - Bilateral

5 x 5

D1

Seated Row

3 x 15

D2

Dip Bar ISO

1 x 0:30

Tuesday
24.2 / Week 1 - Day 3 - Conditioning & Arms

A

Assault Bike

1 x 3:00

B

Rowing

5 x 150 @ 1:30

C1

Standing Alternating Bicep Curl

3 x 10

C2

Tricep Pushdowns

3 x 15

C3

Split Squat ISO w/ Woodchop

3 x 10

D1

Preacher Curl - Machine

3 x 20

D2

Low to High Tricep Extension - Single Arm

D3

Sit Up w/ Medball Reach

3 x 1:00

Wednesday
24.2 / Week 1 - Day 4 - Lower Body Volume

A1

Assault Bike

1 x 3:00

A2

Wall Supported Hip Opener + RDL

1 x 10

A3

Spanish Squat Isometric

1 x 45

A4

Copenhagen Plank ISO

1 x 0:30

A5

Long Lever Bridge Alternating March

1 x 10

A6

Pogo Hop to Deep Squat w/ MB Reach

1 x 10

B

Split Squat Hops

2 x 0:30

C1

FFESS Split Squat - Goblet - Deep Range

3 x 10

C2

Lateral Lunge w/ Contralateral Load

3 x 8

D1

Goblet Squat (1&1/4)

3 x 10

D2

Staggered High to Low Chop

3 x 10

D3

Standing Single Leg Calf Raise

3 x 15

Thursday
24.2 / Week 1 Day 5 - Upper Body Volume

A1

Assault Bike

A2

Rolling Armbar

1 x 10

B1

Straight Arm Pulldown (cable)

2 x 10

B2

Lateral Bicep Curl

2 x 10

B3

Lateral Cable Raise

2 x 10

B4

Cable Front Raise

2 x 10

C1

Seated Overhead Press

4 x 10

C2

3-Point Single Arm Row

4 x 10

D1

TRX Inverted Row

3 x 15

D2

Deficit Push Up

E1

Lu Raise

2 x 10

E2

Deficit Side Bend

2 x 10

Friday
24.2 / Week 1 - Day 6 - Steady State Conditioning

A

Assault Bike

1 x 30:00

B

Treadmill Work

1 x 30:00

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.

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