Build Performance Team
Coach Colesy
General Fitness, Strength & Conditioning, Weightlifting, Plyometrics, Multi-sport, Hockey, Golf, Lacrosse, Soccer, FootballThis training program is designed for individuals who want to BUILD multiple training qualities in one program.
Eliminate the thought process behind your training programming and join a program designed to improve your strength, speed, conditioning, mobility and aesthetic.
There is something to train everyday!
- 3-4 Strength Sessions
- 1-2 Conditioning Sessions
- 1 Sprint Session
- 1 Arms + Core Session
- 1 Mobility Session
All exercises include video demonstrations with audio cue's and session notes.
Get access to myself as a coach with any questions on form, training, etc.
$15 USD / Month or $150 USD / year
A1
Single Leg Wall Sit
1 x 0:30
A2
Worlds Greatest Stretch
1 x 8
A3
Pogo Hop to Deep Squat w/ MB Reach
1 x 12
A4
Forward to Reverse Lunge
1 x 6
A5
Single Leg Sprinter Jump
1 x 5
A6
Depth Jump with Arm Swing
1 x 5
B
5 Yard COD - Side Shuffle Acceleration
2 x 3
C
Clean to Power Clean Cluster Set
3 x 3
D
Barbell Back Squat (Heels Elevated)
8, 6, 6, 5, 5
E1
Deficit Tempo RFESS
3 x 8
E2
Rower Hamstring Curls
3 x 15
F
Dynamic Hollow Body Crunch
2 x 15
A1
Rolling Armbar (Audio)
1 x 8
A2
Bear Position to Down Dog w/ reach
1 x 6
A3
Cable Loaded Shoulder ER
1 x 10
A4
Split Squat ISO High to Low Row
1 x 10
A5
Medball Slams
1 x 10
B
Barbell Pendlay Row
4 x 5
C
Weighted Chin Up (Supinated)
6, 5, 3, 3
D1
Single Arm DB Row
3 x 12
D2
Cable Facepull
3 x 15
D3
45 Degree Side Bends
3 x 10
A
Light Jog
1 x 30:00
A
Band Assisted Front Lever
2 x MAX
B1
Standing Alternating Curl
3 x 20
B2
Standing Tricep Rope Extension
3 x 15
B3
Flat Bench Reverse Crunch
3 x 15
C1
Incline Bicep Curl (45)
3 x 12
C2
Overhead Tricep Extensions
3 x 12
C3
1/2 Kneeling Cable Woodchop
3 x 10
D1
EZ Bar Bicep Curl
2 x MAX
D2
Deadhang L-Sit ISO
2 x MAX
A1
Rower (Concept 2)
1 x 2:00
A2
Assisted Deep Front Split
1 x 10
A3
Forward Lunge to SLRDL
1 x 8
A4
Deep Tier Split Squat Hop
1 x 10
B1
Heavy Sled Resisted March
2 x 20
B2
Single Leg Medball Jump
2 x 5
C1
Staggered Stance Deadlift
6, 5, 5, 5
C2
Staggered Stance Box Jump w/ SL Landing
4 x 3
D1
Hatfield Single Leg Step Down
3 x 8
D2
Copenhagen Hip Lifts
3 x 8
A1
Ski-Erg
1 x 1:00
A2
Worlds Greatest Stretch
1 x 8
A3
Bear Crawl (Forward to Reverse)
1 x 20
A4
S/A Rotational Cable Press
1 x 10
B1
Drop Push Up to Box
2 x 6
B2
Single Arm DB Snatch
2 x 5
C
Barbell Bench Press (flat)
8, 6, 5, 5, 5
D
Barbell Overhead Press
3 x 8
E1
Dips
3 x 10
E2
Cable Fly
3 x 15
F
Push Up Isometric Hold
1 x MAX
A1
Inchworms
1 x 10
A2
Walking Worlds Greatest
1 x 10
A3
Walking Frankenstein Kick
1 x 10
A4
SLRDL w/ Contralateral Reach
1 x 10
A5
Lateral Lunge w/ Hipshifts
1 x 10
A6
Forward Lunge w/ Overhead Extension
1 x 20
A7
Squat Pogo Step
1 x 10
A8
Forward & Reverse Hops
1 x 10
B1
Repeat Single Leg Hops
1 x 0:20
B2
A Skip w/ Cross Connect
1 x 20
B3
Ankle Dribbles
2 x 15
B4
Single Leg High Knee
2 x 15
B5
Skater Bound w/ Hop Switches
2 x 15
C
Linear Bounds
2 x 20 @ 80 %
D
Skip In Acceleration
2 x 10 @ 80 %
E
3-Point Start Acceleration
5 x 20 @ 100 %
F
Floating Heel Split Squat ISO
3 x 0:40
Cole Martin
CSCS, Strength & Conditioning Coach located in Toronto Area, Canada.
When you join a team you’re getting more than programming, you’re joining an online community.
Build Performance Team
Build Performance Team
Build Performance Team
