Peak Performance - 3 Day

cm1performance.colin@gmail.com

Coach

Colin Masterson

Total Strength is a 3 day per week total body strength training program.

Day 1 - Total Body - Bilateral

Day 2 - Total Body - Hinge

Day 3 - Total Body - Unilateral

This program is for the high performers looking to stay athletic. The program consist of a variety of movements that include sprinting, jumping, throwing, lifting and conditioning.

I am a firm believer is vertical integration, which means all of the movements are present, yet one or two can be cranked up during certain periods of time.

For anyone looking to enhance their overall athleticism or regain some athleticism this program is the perfect fit.

The workouts should last anywhere between 45 mins to 1 hours depending on pace, weight and rest periods.

Everyone has an athlete inside them, lets start training like one!

$67 / mo

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Build Foundational Strength

Strength has never been a weakness. Move in a multiple of directions that transfer to everyday life whether you are a competing athlete or a weekend warrior.

Progressive Overlaod

The goal of progressive overload is to make you as strong as possible through varying the stimulus with different sets, reps, volume, tempo and exercises selection

Total Body Emphasis

No one is perfect, we understand that everyone lives a chaotic life. Thats why we program total body days. Imagine you miss Monday, but don't want to wait a full week to hit upper body again. You came to the right place. We train the full body everyday

Features

CM1 Community

Expect live Q&A sessions, answers to FAQs, Exclusive CM1 community content, giveaways and more

Programming 3 days per week

3 times per week programming. 3 total body training days

Flexible Programming

A three day per week program that is made for your convenience. Each day can be flexibly moved throughout the week.

Exercise Video Guidance

I've filmed every movement in the program so that you don't ever go into a workout without knowing exactly what you will be doing

The CM1 Method

Full body strength sessions mixed with strength, speed and power exercises so that you're covering all your needs

Access to CM1 Expert Coaches

We are here every step of the way, answering questions, and providing guidance as you work through our programs.

Delivered through TrainHeroic

I've partnered with the best tech in training that you get the best online training experience that you deserve.

Equipment

Required

Bands // Medicine Ball

Recommended

Dumbbells // Kettlebells // Barbell

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Monday

Week 2 Day 2

Sprint

4 x 0:07 @ 0:40

Trap Bar Deadlift

5, 3, 6, 6, 6

Split Stance Rotational Row

4 x 10

Couch Stretch

3 x 0:30

Bench Press

4 x 10

Tripod Row

4 x 10

Band Pull-Thru

3 x 12

Pull-Up

4 x 8

Landmine RDL

4 x 10

Band Pull-Aparts

4 x 12

Tuesday

Zone 2 Cardio

Wednesday

Week 2 Day 4

Sprint

4 x 0:20 @ 0:20

KB Goblet Split Squats

4 x 8

Seated Cable Row

4 x 10

Deadbugs

3 x 16

1/2 Kneeling LM Overhead Press

4 x 8

Inverted Row

4 x 10

KB Suitcase Carry

3 x 15

DB Arnold Press

4 x 8

Wide Grip Pull Down

4 x 10

Landmine Singe Leg RDL

4 x 10

Friday

Week 2 Day 6

KB Deadlift

2 x 6

KB Swings

2 x 6

2KB Reverse Lunge

2 x 6

Single Arm KB Overhead Press

2 x 6

KB Curl

2 x 12

Medicine Ball Slams

3 x 5

Box Jump

3 x 5

Quadruped Pull Throughs

3 x 12

RFE + Rotate

4 x 8

DB Incline Bench Press

4 x 10

Gorilla Row

4 x 10

Friday

Zone 2 Cardio

Coach

More from cm1performance.colin@gmail.com

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).

Consistency > Intensity

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!

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The Proof

Cole Bradley

Competitive Runner

Verified Athlete

"CM1 Performance is the real deal. Colin is great to work with and knows how to get results. He is very knowledgeable when it comes to training and how to tailor programs specific to each client."

Declan Basile

Coach - Athletic Club NYC

Verified Athlete

"Colin and CM1 performance are transformative professionals in what they do. The bar has been raised in fitness, regardless of the goal - performance, sport, weight loss, strength.. I trust in Colin and his expertise and would recommend/refer them to anyone looking to make a change."

Dave Sulkin

Business Professional

Verified Athlete

"Thanks to this program I am the strongest I have ever been. On the Ju-Jitsu mat people have been calling me a "mule". I cannot reccomend this program enough. I was looking to get healthier, but I feel like an absolute animal"

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Peak Performance - 3 Day