Performance Protocol
M Performance
Strength & Conditioning, Speed, Field SportsMost training programs develop one quality. The Performance Protocol is designed to improve them all. Built to to develop complete athleticism through a strategic blend of strength training, speed work, power development, and conditioning.
Whether you are a former athlete looking to stay competitive, an active adult seeking a new challenge, or someone who simply wants to perform at a higher level, this program will help you build a stronger, faster, more explosive, and more resilient body.
Train with a purpose. Train to perform. Never stop being an athlete.
A1
Heavy Sled March
2 x 10
A2
10yd Starts
2 x 2
B
Resisted Sprint
5 x 20 @ 40 %
A
Seated Broad Jump
2 x 3
B
Trap Bar Deadlift
3 x 5
C
Rear Foot Elevated Split Squat
3 x 5
D
Landmine Cossack Squat
3 x 5
E1
Single Leg Long Lever Bridge Iso
2 x 30
E2
Hanging Leg Raise
2 x 12
A1
Hands Elevated Push-Up Iso Hold
2 x 15
A2
Smith Machine Bench Throws
2 x 5
B
Barbell Bench Press
4 x 5
C
Seal Row
3 x 6
D1
Alternating Z Press
3 x 8
D2
Single Arm Half Kneeling Cable Pulldown
3 x 8
E1
DB Incline Curl
3 x 12
E2
Tricep Cable Pushdowns
3 x 12
E3
High-Low Cable Woodchopper
3 x 10
Conditioning
A
30-45 min cardio
Cardio of choice (bike or run recommended). Zone 2-3
Conditioning
A
:30/1:30 Intervals
5-10min zone 2 warm up. 10 rounds of :30 up tempo, 1:30 down tempo. 5-10min zone 2 cool down. Cardio modality of choice - run or bike most ideal
A
Extensive Single Leg Pogos
2 x 15
B
Straight Leg Dribbles + SL Cycle
2 x 20
C
Build-Ups
1 x 3 @ 30
D1
Resisted Sprint
3 x 20
D2
Flying 10s (20yd Lead-In)
3 x 30
A1
DB Loaded Jump
2 x 3
A2
Seated Box Jump
2 x 3
B
Power Hip Clean
3 x 3
C
Zercher Squat
3 x 5
D
Landmine B Stance RDL
3 x 6
E
Machine Single Leg Extensions
2 x 12
F1
Smith Machine Calf Raise Iso
2 x 30
F2
Copenhagen Hip Dips
2 x 10
A1
Face Pull to Overhead Reach
2 x 12
A2
Split Stance Rainbow MB Slam
2 x 5
B
Pull-Up
4 x MAX
C
Single Arm DB Bench Press
3 x 5
D1
Half Kneeling Landmine Press (Contralateral)
3 x 6
D2
Hand Supported DB Row
3 x 8
E1
Zottman Curls
3 x 12
E2
DB French Press
3 x 12
E3
GHD Sit Ups
3 x 10
Conditioning
A
30-45 min cardio
Cardio of choice (bike or run recommended). Zone 2-3
Conditioning
A
60 min Zone 2
60min Zone 2 run or bike - see what distance you can cover in this time.
Brendan McGuigan
As a former professional baseball player turned strength and conditioning coach, Brendan has dedicated his life to the pursuit of performance. From real-world athletic experience to coaching elite athletes, Brendan helps people build strength, speed, power, and endurance through evidence-based training. This system is designed to help you move better, perform better, and stay athletic for life.
Train with a purpose. Train to be a complete athlete.
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Performance Protocol
Performance Protocol
Performance Protocol
