Foundational Performance Training
cm1performance.colin@gmail.com
Foundational Performance Training is a 4 day per week performance training plan.
For the athlete in you that is craving a program that gets you training like an athlete.
This program is built on a 4 day format
Program format
Day 1 - Total Body (Bilateral & Horizontal Press)
Day 2 - Total Body (Hinge & Upper)
Day 3 - off
Day 4 - Total Body (Unilateral & Vertical Pull)
Day 5 - Total Body (Speed/Power/Primer)
The program utilizes a handful of modalities that are pillars for CM1 Performance.
Sprinting, Jumping, Throwing Med Balls, Heavy Weight - Slow, Light Weight - Fast, Mix Modality Cardio
A1
Lunge Elbow & T-Spine
1 x 5
A2
Bodyweight Squats
1 x 5
A3
Push-up Pike Reach Thru
1 x 2
A4
RKC Plank
1 x 5
B1
1/2 Kneeling KB Overhead Press
3 x 8
B2
Tripod Row
3 x 10
C1
KB Lateral Squat
3 x 8
C2
2DB Bench Press
3 x 8
C3
1/2 Kneeling Single Arm Cable Pulldown
3 x 10
D1
Band Pull-Thru
3 x 8
D2
KB Suitcase Carry
3 x 20
D3
Band Pull-Aparts
3 x 10
A1
Band Lateral Walk
2 x 10
A2
Single Leg Glute Bridge
2 x 10
A3
2KB Step Up
2 x 5
B1
KB Goblet Split Squats
3 x 8
B2
TRX Row
3 x 10
B3
TRX Facepulls
3 x 10
C1
Pistol Squat to Bench
3 x 6
C2
2 KB Split Stance RDL
3 x 8
D1
DB Incline Bench Press
3 x 8
D2
Hamstring Rollouts (physio 2 Feet)
3 x 8
D3
Med Ball Deadbugs
3 x 8
A1
KB Squat Clean
2 x 10
A2
Mini Band Seated Abduction
2 x 15
B1
Barbell Back Squat
5, 3, 5, 5, 5
B2
Quadruped Pull Throughs
3 x 8
C1
Landmine RDL
3 x 8
C2
Heels Elevated Goblet Squats
3 x 8
D1
Feet Elevated Push Up
3 x 8 @ 10
D2
Neutral Grip Pull-Up
3 x 4 @ 6
D3
1/2 Kneeling Band Chop
3 x 8
A1
Bottoms Up KB March
2 x 20
A2
Scap Push-Up
2 x 10
A3
Pull-up Hangs
2 x 0:20
B1
Medicine Ball Slams
3 x 5
B2
Box Jump (non counter movement)
3 x 5
B3
KB Power Swings
3 x 5
C1
2DB Arnold Press
3 x 8
C2
Inverted Row
3 x 8 @ 10
C3
Banded A's
3 x 20
D1
DB Lateral Raise
2 x 10
D2
DB Front Raise
2 x 10
D3
KB Bicep Curls
2 x 10
D4
Cable Tricep Extension
2 x 10
Colin Masterson
Colin is a foremost expert in high-performance training, coaching over 1,500 athletes and professionals, from budding talents to seasoned executives. Colin utilized his insights to found CM1 Performance after a 6-year collegiate coaching stint. Prioritizing pillars like speed, power, and strength Colin’s holistic approach is certified by his status as a Strength and Conditioning Coach (CSCS).
If you want to be performing at the top of your game, it's all about consistency. This program will challenge you and take your performance to new heights. Buy in, Let's Work!
Start My 7-Day Free Trial
Jalen Randolph
Former D1 Athlete, Business Professional
Verified Athlete"You won’t find a better coach, mentor, or friend in the business than Colin. Not only does he have real world experience working with everyone from kids to high-level athletes to back up his programming and coaching, but he also practices what he preaches in his own training and lifestyle."
Kris Masterson
Business Professional
Verified Athlete"Colin is an excellent personal trainer! He is knowledgeable, patient and supportive, providing personalized training plans to help me reach my fitness goals. He is also great at motivating me to push beyond my limits and never lets me settle for less than my best."
Andrew Behnam
Head Performance Coach Virginia Baseball
Verified Athlete"CM1 Performance is one of the best performance systems out there, and it’s not even close. I have had the privilege of watching this business grow and I can say for certain it is on a meteoric rise with no plan of stopping anytime soon"
When you join a team you’re getting more than programming, you’re joining an online community.
Foundational Performance Training
Foundational Performance Training
Foundational Performance Training
