PERFORM.: Training by Phil Wallace in TrainHeroic

PERFORM.

FORM.

Coach
Phil Wallace

PERFORM. is about training to optimize every element of fitness. It's about being as strong as you can be, using good old fashioned weightlifting to build your strength... but also incorporating lighter days that will build your capacity, cardiovascular system and athletic abilities. Lifting weights is great and all, but so is being able to run up a flight of stairs without dying or playing with your kids for longer. This program is for those who want to perform at their best, and feel as good as they can, for as long as they can.

PERFORM. is the ultimate "all rounder" program for people who want to be strong, fit, healthy and athletic. using science backed principles this program can help you unlock your athletic abilities at any age or stage of your life.

Although this is fundamentally an exercise program. Our health is built in more places than the gym. Because of this PERFORM incorporates a 45 minute walk everyday that should be done outside where possible. I'm interested in more than just your bench press numbers. I want to make you as healthy as possible so you can perform at your best!

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Be an athlete
"if you have a body, you're an athlete" Move faster, be more powerful, build your athletic abilities and feel the benefits of athletic freedom!
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Join the Community
This program is more than just exercise. Use the team chat to Join in, communicate with your coach and join the community of likeminded people who can encourage and support you through each session!
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Build raw strength
Develop a base of foundational strength to build on. For functional strength that lasts.
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 5 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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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
TrainHeroic will keep tabs of your lifts to help you push yourself past your previous limits. collect data on your mood, sleep, energy and soreness.
Equipment
Required
Barbell // Dumbell // Kettlebell // Outside space
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2021-09-05

A

Walk

1 x 45:00

Monday
2021-09-06

A1

Bear Crawl

3 x 1:00

A2

KB Overhead March

3 x 1:00

A3

KB Arm Bar

3 x 1:00

B

Push Press

4 x 5

C

Bent Over Row

4 x 10

D

Bench Press

1, 3, 3, 3, 3

E1

Pull-Up

5 x MAX

E2

DB Bench Press

5 x 10

F1

DB Tricep Extension

3 x 12

F2

Tricep Pushdown

3 x MAX

G1

Barbell Bicep Curl

3 x 12

G2

DB Bicep Curls

3 x MAX

Monday
2021-9-6

A

Walk

1 x 45:00

Tuesday
2021-09-07

A1

Isometric Lunge Hold

3 x 1:00

A2

A-Skip

3 x 1:00

A3

Rocking breathing

3 x 1:00

B

Pause deadlift

1 x 3

C

Deadlift

1 x 12:00

D

Back Squat

3 x 8

E

Romanian Deadlift

3 x 12

F

Nordic Hamstring Curl

3 x 5

G

Assault Bike

5 x 30

Tuesday
2021-09-07

A

Walk

1 x 45:00

Wednesday
2021-09-08

A1

Walking kick back

2 x 1:00

A2

cross connect march

2 x 1:00

B1

Prone Machine Hamstring Curl

4 x 12

B2

Hook lying bridge

4 x 0:30

Wednesday
2021-09-08

A

Walk

1 x 45:00

Thursday
2021-09-09

A1

Med Ball Wall Throw

3 x 45

A2

Med Ball Sit-Up throw

3 x 45

A3

Med ball side slams

3 x 45

B

Bench Press

1 x 1

C

Close Grip Bench Press

4 x 4

D

Pendlay Row

4 x 5

E

Push-Up

5 x MAX

F1

Seated DB Press

3 x 15

F2

IYT raise

3 x 10

G1

Banded Tricep Pushdown

5 x 30

G2

DB Bicep Curls

5 x 30

Thursday
2021-09-09

A

Walk

1 x 45:00

Thursday
2021-09-09

A1

Isometric Lunge Hold

3 x 1:00

A2

A-Skip

3 x 1:00

A3

Rocking breathing

3 x 1:00

B

Pause deadlift

1 x 3

C

Deadlift

1 x 12:00

D

Back Squat

3 x 8

E

Romanian Deadlift

3 x 12

F

Nordic Hamstring Curl

3 x 5

G

Assault Bike

5 x 30

Friday
2021-09-10

A

Isometric Lunge Hold

3 x 1:00

B

Wall Sit

3 x 0:45

C

Standing glute max

3 x 1:00

D

Box Jump

3 x 5

E

Single Leg Box Jump

3 x 3

F1

Back Squat

5 x 0:45

F2

Max Effort Broad Jump

5 x 3

G

Goblet Squat

5 x MAX

H

Assault Bike

5 x 0:30

Friday
2021-09-10

A

Walk

1 x 45:00

Saturday
2021-09-11

A1

Pogo Jump

3 x 0:30

A2

High Knees In Place

3 x 0:30

A3

Carioca

3 x 0:30

B

Side skip arm circles

4 x 50

C

Backward Run

2 x 50

D

Marching

2 x 50

E

400 m repeats

1 x 30:00

F

bear hold

4 x 45

Saturday
2021-09-11

A

Walk

1 x 45:00

Coach
coach-avatar Phil Wallace

Working in the fitness industry for 10 years I've worked with boxers, strongmen, weightlifters and CrossFitters to help fine tune performance. Phil has a deep understanding of movement and how to bring about the desired outcome.

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In getting into the best shape possible!

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FAQs
Who's this for?
Any one who wants to move and feel better, get stronger and fitter without feeling beat up all the time!
What if I join now?
You can join anytime! Programming is designed so you can jump straight in with what we're doing. If we are in the middle of a heavy block, you can adjust the weights accordingly.
How many days a week is it?
You're programmed four actual sessions, but there's something programmed in for nearly everyday. Be that a hamstring helper, some light conditioning or a recovery workout. There's always something to do, even if it's a gentle walk.
Do I need to be experienced?
You don't need to boast world records or be a CrossFit prodigy, you just need to be able to follow a program. There's video's on the app showing you how to do the exercises and you could always just upload your own video to make sure your doing it right.
Join Your Virtual Gym

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

PERFORM.
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PERFORM.
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PERFORM.
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