Extreme Sports Performance

Overview: This program is designed to help you make strides toward your performance. Implementing many of the same components as the performance programs created for many top athletes, this program will improve movement efficiency, increase mobility (range of motion) and stability (control of movement) to allow you to get the most out of your performance. The program progresses from building that solid foundation, to increasing muscle size and strength and finally improving power. The goal is for performance in the weight room to transfer to performance within your chosen activity. Use this program to elevate your performance.Level: Intermediate/AdvancedLength: 12 weeksStructure: 6 x 2 week phasesFrequency: 3 days per weekEquipment: Pull up bar + TRX + Resistance bands + Kettlebells + Dumbbells + Barbell + Weight platesDuration: Workouts approximately 45-60 minutes each

Description: This program is designed to improve your performance in endurance sports through this program, which utilizes many of the same components as the performance programs created for top athletes. With an initial focus on movement efficiency, this program will improve your economy of movement for your sport, helping you decrease performance times. Once that movement efficiency is built as a foundation, improve your overall strength and power to help you climb hills with greater ease, move faster, and ultimately get to the finish line in less time.Level: Intermediate/AdvancedLength: 12 weeksStructure: 4 x 3 week phasesFrequency: 3 days per weekEquipment: Pull up bar + TRX + Resistance bands + Kettlebells + Dumbbells + Barbell + Weight platesDuration: Workouts approximately 45-60 minutes each

Overview: This program is designed to progress you towards a series of more complex movements that will improve your overall athletic ability and strength. Your program will progress you through 5 phases and focus on developing and improving the basic movements needed to continue to the next level of training. The workload is designed to increase over the 5 phases to consistently build the challenge as you progress.Level: BeginnerLength: 15 weeksStructure: 5 x 3 week phasesFrequency: 3 days per weekEquipment: Bodyweight + Resistance bandsDuration: Workouts approximately 45-60 minutes each

Overview: This program is designed to introduce you to resistance training by building a strong foundation and teaching you fundamental movement patterns. It will progress you toward a series of more complex movements, improving your overall athletic ability and strength and preparing you for each subsequent phase of training. The workload will increase over the duration of the program, and each phase of three weeks will have a different emphasis to build well-rounded fitness. Make sure to check out the Phase and Workout Descriptions for more specific information pertaining to your current set of workouts.Level: IntermediateLength: 15 weeksStructure: 5 x 3 week phasesFrequency: 4 days per weekDuration: Workouts approximately 45-60 minutes eachEquipment: Pull up bar + Resistance bands + Dumbbells

Overview: This program is designed to introduce you to resistance training by building a strong foundation and teaching you fundamental movement patterns. It will progress you toward a series of more complex movements, improving your overall athletic ability and strength and preparing you for each subsequent phase of training. The workload will increase over the duration of the program, and each phase of three weeks will have a different emphasis to build well-rounded fitness. Make sure to check out the Phase and Workout Descriptions for more specific information pertaining to your current set of workouts.Level: AdvancedLength: 15 weeksStructure: 5 x 3 week phasesFrequency: 4 days per weekEquipment: Pull up bar + TRX + Resistance bands + Kettlebells + Dumbbells + Barbell + Weight platesDuration: Workouts approximately 45-60 minutes each

Overview: This program is designed to start getting you fit at home by progressing through a foundation, general & metabolic phase. Movement complexity & workload difficulty will progressively increase across each phase.Level: BeginnerLength: 12 weeksStructure: 4 x 4 week phasesFrequency: 3 days per weekEquipment: Bodyweight + Resistance bandsDuration: Workouts approximately 45-60 minutes each

Overview: This program is designed to continue getting you fit at home by progressing through a foundation, metabolic I & metabolic II phase. Movement complexity & workload difficulty will progressively increase across each phase.Level: Intermediate/AdvancedLength: 12 weeksStructure: 4 x 4 week phasesFrequency: 3 days per weekEquipment: Bodyweight + Resistance bandsDuration: Workouts approximately 45-60 minutes each

Overvoew: This program is designed to focus on metabolic work driven by volume and time to get an incredible workout in, all while maintaining developing a solid foundation for movement efficiency. This program will seek to increase movement competency and functional performance initially which will pay dividends as it progresses into metabolic work as you will now be able to get more out of the high-paced programming. Use this program to increase resilience and decrease risk of pain and injury while improving cardiovascular function through metabolic conditioning.Level: Intermediate/AdvancedLength: 12 weeksStructure: 4 x 3 week phasesFrequency: 3 days per weekEquipment: Pull up bar + TRX + Resistance bands + Kettlebells + Dumbbells + Barbell + Weight platesDuration: Workouts approximately 45-60 minutes each

Overview: This program is designed to improve body fat percentage (body composition) while also improving movement efficiency to support sustainable health. This program will initially create a stable foundation upon which you can build. It will then progress into an increased focus on volume and metabolic work improving overall capacity while decreasing risk of injury and pain. Use this program to feel better, move better, and find your definition of performance.Level: Intermediate/AdvancedLength: 12 weeksStructure: 4 x 3 week phasesFrequency: 3 days per weekEquipment: Pull up bar + TRX + Resistance bands + Kettlebells + Dumbbells + Barbell + Weight platesDuration: Workouts approximately 45-60 minutes each

Overview: This program is designed to focus on fundamental movement patterns and building a large foundation for movement. As the program works through foundational and extensive (volume-based) themes which all have a focus on movement quality and movement efficiency, you should discover an increase in overall resilience and a decrease in risk of injury and pain. Follow this program to move better and feel better.Level: Intermediate/AdvancedLength: 9 weeksStructure: 3 x 3 week phasesFrequency: 3 days per weekEquipment: Pull up bar + TRX + Resistance bands + Kettlebells + Dumbbells + Barbell + Weight platesDuration: Workouts approximately 45-60 minutes each