Momentum Performance

Momentum Performance Training

General Fitness
Coach
Nathan Tieppo

The Momentum Performance Training daily program is the perfect blend of strength and conditioning, designed with the everyday athlete in mind. Programmed over 12 weeks cycles to help you improve movement quality, build capacity & perform at the top of your game.

This structured program is perfect for intermediate level athletes looking to build on an established training base.

benefit-image-0
Improve Movement
Every sessions starts with a movement focused block to activate, mobilise & prepare your body for the sessions to come.
benefit-image-1
Build Capacity
Maximise your time in the gym with focused strength & conditioning sessions. Built around developing specific energy systems over a 12 week cycle.
benefit-image-2
Perform at your peak.
Be Fit. Be Strong. Be Powerful. Become Unstoppable.
Features
feature-icon
Programming 6 days per week
Daily strength and conditioning training that’s accessible and challenging for athletes of any level or background.
feature-icon
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy.
feature-icon
Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better and keep you going longer,all through an app
Equipment
Recommended
Barbell, Dumbells, Kettlebell & Ergo
sample week banner image
phoneMockup
Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
Strength - Lower Body

A1

DB Seated Good Morning

3 x 8

A2

Side Plank + Thoracic Opening

3 x 8

B1

RDL

3 x 6

B2

Hang Clean

3 x 6

B3

Front Squat

3 x 6

C

Hang Clean

3 x 3

D

Deadlift

4 x 6 @ 70 %

AMRAP x 8 mins

E

6 x Deadball GTS 12 x Push Ups 20 x Air Squat Rest x 60 sec x Max rounds in 8 mins

Tuesday
Conditioning

A1

SkiErg

3 x 7

A2

Inchworm

3 x 4

A3

Hip Bridge & Reach

3 x 6

Calorie Ladder

B

Set a timer for 30 minutes Complete: 20 - 2 Cals on Row/Ski/Bike in between each rung Alternate between: 1st round: 10 x KB Swing 2nd round: 10 x Push Press Rest x 3 minutes 2 - 20 Cals on Row/Ski/Bike in between each rung 40m Farmers Carry

Wednesday
Strength - Upper Body

A1

Shoulder Rotation

2 x 5

A2

Overhead Banded Tricep Extension

2 x 12

A3

Bench Press

2 x 20

B

Bench Press

6 x 4 @ 75 %

C

Pendlay Row

3 x 8

EMOM x8

D

EMOM Complete 4 rounds of the following, Alternating between each movement every minute. Minute 1 - Pull up x 6 Minute 2 -

Thursday
Conditioning

Warm Up

A

Row + Ski + Bike x 2 mins each

KB warm Up

B

Single Arm KB Swing x 6 Single Arm KB Clean x 6 Single Arm KB Rack Squat x 6 Complete all reps on one arm before switching sides. x 2 rounds

Long Interval

C

Row / Ski / Bike x 6 mins @ 7 RPE Rest x 2 mins x 4 mins @ 8 RPE Rest x 2 mins x 2 mins @ 9 RPE Rest x 2 mins x 2 Rounds

Friday
Strength - Total Body

A1

Snatch Grip Behind the Neck Press

3 x 8

A2

Overhead Squat

3 x 8

A3

Worlds Greatest Stretch

3 x 0:30

B

Back Squat

12, 8, 6, 6, 6, 6 @ 50, 60, 70, 70, 70, 70 %

C

Push Press

6, 6, 4, 4

D1

Snatch Grip Deadlift

3 x 8

D2

Dip

3 x 6

E

Pull-Up

1 x 30

Saturday
Conditioning

A1

1/2 Turkish Get Up

2 x 5

A2

Side Lying Thoracic Shoulder Rotation

2 x 5

A3

Deep Squat Stretch

2 x 0:20

I Go, You go

B

30 minutes to complete. In Pairs. 1 work, 1 rest 15 x KB Swing 12 x Push Up 9 x Cals x 20 (10 each) Every 5 minutes both partners complete 10 x Burpee

closer-image-1
closer-image-2
Be FIt. Be Strong. Be Powerful

Become Unstoppable

Start My 7-Day Free Trial
closer-image-3
The Proof
verified-athlete-avatar Rhys M

Tactical Athlete

Verified Athlete

"I have never come across a more knowledgeable team who's attention to detail and experience deliver not only a superior strength and conditioning program but also explain the method and purpose behind their programming. By far the best gym I have ever trained at."

Join Your Virtual Gym

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

Momentum Performance
screenshot1
Momentum Performance
screenshot2
Momentum Performance
screenshot3
Momentum Performance