Maksperformance - Train With Me

Maksperformance

Functional Training
Coach
Derek Makimaa

I have designed Maksperformance - Train with me team as a way to train smarter in the gym whether it be for sport, work, or just moving better for every day life. My goal for you is to achieve the best version of yourself through pliability, strength training, plyometrics, contrast training, mindfullness & recovery no matter what level of fitness you are at. This is for everyone! I guarantee you have never trained like this before !

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My Exact Training
When I train my goals are to 1.) Feel Good 2.) Keep my body functioning the way it is designed to do so through pliability & strengthening 3.) Translate what I do in the gym to everyday situations 4.) Be the best version of myself I can be
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Training from an Experienced S&C Coach
You won’t find yourself unprepared and walking aimlessly around the gym anymore. By training with me you will learn proper form and receive detailed feedback that you can take with you whether you train with me for a month or the rest of your life.
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 4 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Committed Teammates
A team that will keep you pushing to unlock your best
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Delivered through TrainHeroic
The TrainHeroic app is where you will find your daily train with me training session as well as making it very easy to track progress.
Equipment
Recommended
You will want access or to a fully equipped gym to obtain the be
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Week 1 Day 1

A1

MP Slantboard Squats

1 x 10

A2

Banded Ankle Dorsiflexion Mobilization

1 x 10

A3

MP Deep Squat w/Thoracic Rotation

1 x 10

Circuit

B

2x 1. 10 Jump Squats 2. 30 Crunches 3. 20 Sit ups 4. 20 SL Glute Bridges per leg

C

Back Squat

10, 8, 6, 4, 20

D1

Sumo Deadlift

4 x 8

D2

Prone Machine Hamstring Curl

4 x 12

E1

Leg Press

10, 10, 8, 8

E2

MP Walking Pulse Lunges

4 x 20

F

Max Effort Wall Sit

G

Meditation/Diaphragmatic Breathing - 5 min

1 x 5:00

Monday
MP Phase 2 Day 2

Prep

A

MP Pre-Hab Upper Push

1.) Inch Worm/Push Up/Alt. Spiderman 3x 2.) Banded Pull Aparts 20/10/10 3.) Foam Roller Book Opener & Windmill 8x 4.) KB Press Deadbug 5x 5.) Banded Lateral Step w/Push up 8x

B

Foam Roller Book Opener & Windmill

2 x 15

C1

MP Swiss Bar Floor Press

10, 8, 6, 4, 4

C2

MP Arm Farmer Carry

@ 20

D1

MP SA Half Kneeling OH Press

4 x 8

D2

MP PB Push Pull

4 x 8

E1

MP Incline Bench Alternating Low Start

4 x 6

E2

MP Y,T,Ws

4 x 10

F1

MP Crunch Machine

3 x 15

F2

MP 8-Point Plank

3 x 0:30

Max Effort Push Ups

G

Tuesday
Recovery Pre Hab

Recovery

A

MP TRAIN WITH ME PRE HAB PREP WEEKS 1-4

1.) On the way to the gym - car sauna : 10 min away from the gym crank the heat in your car full blast to get a a little sweat going. 2.) Get yourself a tennis or lacrosse ball and roll your feet 30 secs per foot. 3.) Foam roll anything you need to (back, quadriceps, hamstrings, hips etc.) 4.) Inch Worm to Alternating Half Kneeling Spidermans 3x per side 5.) Deep Squat to Hip Raise (Press down on fingers with toes as you raise up) 10x 6.) Deep Squat Thoracic Rotation 5x per side 7.) Banded Pull Aparts 20x 8.) Yoga Block Glute Bridges 10x 9.) Dynamic Pigeon Stretch 3x 10.) Bird Dogs 5x per side 11.) Wall Press Calf Raises (opposite leg up into sprinter position) 15x per leg 12.) KB or Arms locked out Dead Bugs from the floor 10x per side 13.) Mini Band Clamshells 10x per side

Wednesday
Week 1 Day 4

Conditioning

A

MP TRAIN WITH ME PRE HAB PREP WEEKS 1-4

1.) On the way to the gym - car sauna : 10 min away from the gym crank the heat in your car full blast to get a a little sweat going. 2.) Get yourself a tennis or lacrosse ball and roll your feet 30 secs per foot. 3.) Foam roll anything you need to (back, quadriceps, hamstrings, hips etc.) 4.) Inch Worm to Alternating Half Kneeling Spidermans 3x per side 5.) Deep Squat to Hip Raise (Press down on fingers with toes as you raise up) 10x 6.) Deep Squat Thoracic Rotation 5x per side 7.) Banded Pull Aparts 20x 8.) Yoga Block Glute Bridges 10x 9.) Dynamic Pigeon Stretch 3x 10.) Bird Dogs 5x per side 11.) Wall Press Calf Raises (opposite leg up into sprinter position) 15x per leg 12.) KB or Arms locked out Dead Bugs from the floor 10x per side 13.) Mini Band Clamshells 10x per side

B1

Reverse Grip Barbell Bent Over Row

4 x 12

B2

Standing DB Hammer Curl to Press

4 x 8

C1

Overhand Lat Pull Down

3 x 15

C2

Med Ball Slam

3 x 10

C3

Tricep Rope Pulldowns

3 x 15

D1

MP Seated Cable Row w/ 5 sec Eccentric

4 x 6

D2

MP DB Farmer Carry w/ 8 Shrugs

3 x 40

E

Single Arm Rows Drop-Set

8, 16, 8, 16, 8, 16

Conditioning

F

6 Movement Finisher

1 ROUND 1.) Close Grip Push Ups 16x 2.) Hammer Curls Against the Wall 16x 3.) Side Plank Each Side 30sec 4.) Tall Kneel (Both Knees on ground) Banded Pull Aparts 20x 5.) Max Effort Push Ups (Keep track of how many you did for next week)

Thursday
Week 1 Day 5

Conditioning

A

MP TRAIN WITH ME PRE HAB PREP WEEKS 1-4

1.) On the way to the gym - car sauna : 10 min away from the gym crank the heat in your car full blast to get a a little sweat going. 2.) Get yourself a tennis or lacrosse ball and roll your feet 30 secs per foot. 3.) Foam roll anything you need to (back, quadriceps, hamstrings, hips etc.) 4.) Inch Worm to Alternating Half Kneeling Spidermans 3x per side 5.) Deep Squat to Hip Raise (Press down on fingers with toes as you raise up) 10x 6.) Deep Squat Thoracic Rotation 5x per side 7.) Banded Pull Aparts 20x 8.) Yoga Block Glute Bridges 10x 9.) Dynamic Pigeon Stretch 3x 10.) Bird Dogs 5x per side 11.) Wall Press Calf Raises (opposite leg up into sprinter position) 15x per leg 12.) KB or Arms locked out Dead Bugs from the floor 10x per side 13.) Mini Band Clamshells 10x per side

B1

Back Squat

4 x 20 @ 115 lb

B2

Air Squat

4 x 20

C1

Leg Press

4 x 20 @ 90 lb

C2

Air Squat

4 x 20

D1

Leg Extension

4 x 20 @ 105 lb

D2

Air Squat

4 x 20

E1

Prone Machine Hamstring Curl

4 x 20 @ 60 lb

E2

Walking Lunges

4 x 20

E3

Air Squat

4 x 20

F

Meditation/Diaphragmatic Breathing - 5 min

1 x 5:00

Coach
coach-avatar Derek Makimaa

Former NCAA/Pro Hockey Player

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Maksperformance - Train With Me
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Maksperformance - Train With Me
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Maksperformance - Train With Me
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Maksperformance - Train With Me