Performance Workout

Mar 21, 2013
Performance Workout

If you are interested in a Challenging -Unconventional Workout this is for you.

I created this workout using the CREATE WORKOUT Feature that allows ANYONE to create their own workouts and download and share them. Make sure you sign up for FREE to start creating your own plans. Create HERE

The Program

Generally when you train, certain individuals have specific routines that they want to do in order to move towards that goal. Bigger Arms, Better Abs, More Tone, Lose weight, Build Muscle, etc... These are all examples of a goal that any individual can have. 

One Goal that actually helps with any of the above that many fail to take note of, is PERFORMANCE. Performance type of training is synonymous with specific exercises that are a bit more challenging, and that are a bit more intense than the run of the mill standards that we do every day in the gym. Im talking about certain movements that involve more than one specific muscle group and that are a mixture of Both Open and Closed Chain exercises.

The Problem with Most Experts

I see too many trainers these days training clients specifically on Open chain movements (movements where the hands and feet are free to move vs. closed chain where they are on a fixed plain such as in squat.) When was the last time you saw a trainer train their clients doing a squat vs. standing on some sort of stability platform on one leg doing woodchoppers? 

I see it too often, when trainers and or others who are influenced thinking that performance is related to balance somehow. These are two different types of things. Performance training can be defined as more of your athletic movements with many different randomization protocols injected into the workout. 

The Details of the Program Below

The below program I designed specifically for those who are interested in a complete workout to enhance their performance. 

You will notice a mixture of the same exercises or super and tri set being performed throughout the workout. Here is the goal with this. This is called Linear Periodization. What you want to do is start out with the higher sets with lighter weight, and as you  move onto the next lower working sets you increase the weight each time. For example. If you are doing Push Press 3x10 start with lighter weight and work through the entire Triset until all 3 sets are complete. Then when you start the 3x6 doing push press again you increase the weight. By doing this, you will not only be struggling your butt off, but the increase with the weight each time and maxing out on the lower sets your body will be put into overdrive and recruit more muscle fibers than you could ever imagine.

Not for the beginner

The exercises are difficult and I would only recommend for someone who is not a newby to the gym. And NO these are not crossfit exercises or a CROSSFIT type of a workout. This is a plan that I myself wrote and put myself through many years ago that gave me the edge I needed to perform at the NFL combine. As difficult as it was, in the end it made all the difference. Enjoy!

Take care,

Mike McErlane

Week 1

Day 1

Exercise Sets Reps Muscle Group
Hang Clean 3 5 Olympic Lifts
SUPER-SET 0 0 TIPS
Jump Rope 3 30 Cardio
Barbell Overhead Squat 3 6 Legs
SUPER-SET 0 0 TIPS
Step Ups Alternating Legs 0 0 Legs
Hang Clean 3 3 Olympic Lifts
Standard Push Ups On Ground/Power Push Up 3 10 Chest
SUPER-SET 0 0 TIPS
Dumbbell Bench Press On Bench Both Arms 3 5 Chest
Hanging Leg Raise 3 15 Abs
Laying On Ball Abdominal Crunch With Dumbbell 3 20 Abs

Day 2

Exercise Sets Reps Muscle Group
Barbell Push Press (with bands optional) 3 10 Olympic Lifts
Tri-Set 0 0 TIPS
Pull-Up/ Chin 3 5 Back
Tri-Set 0 0 TIPS
Box Jumps 3 10 Plyometrics
Barbell Push Press (with bands optional) 3 6 Olympic Lifts
Tri-Set 0 0 TIPS
Pull-Up/ Chin 3 5 Back
Tri-Set 0 0 TIPS
Box Jumps 3 6 Plyometrics
Barbell Push Press (with bands optional) 3 3 Olympic Lifts
Tri-Set 0 0 TIPS
Pull-Up/ Chin 3 5 Back
Box Jumps 3 4 Plyometrics
Tri-Set 0 0 TIPS
Power Pull/ High Pull 3 10 Olympic Lifts
SUPER-SET 0 0 TIPS
Standing Bicep Curl Dumbbell Alternating Arms 3 15 Arms
Power Pull/ High Pull 3 8 Olympic Lifts
Standing Bicep Curl With Band Alternating Arms 3 12 Arms
Power Pull/ High Pull 3 5 Olympic Lifts
Standing Bicep Curl With Band Alternating Arms 3 10 Arms
Hanging Leg Raise 3 10 Abs
Laying On Ball Abdominal Crunch With Cable 3 12 Abs

Day 3

Exercise Sets Reps Muscle Group
Barbell Front Squat 3 5 Legs
SUPER-SET 0 0 TIPS
Barbell Squat 3 10 Legs
Box Jumps 3 10 Plyometrics
SUPER-SET 0 0 TIPS
Barbell Deadlift 3 5 Legs
ROMANIAN DEADLIFT 3 8 Legs
Jumping Lunge 1 20 Legs
Box Jumps 3 8 Plyometrics
Medicine Ball Push-Ups 3 10 Chest
Barbell Incline Bench Press On Bench With Band 3 5 Chest
Kettle Bell Squat Row 3 20 Legs
Barbell Sit Up 3 15 Core

Day 4

Exercise Sets Reps Muscle Group
Barbell Deadlift 3 5 Legs
SUPER-SET 0 0 TIPS
Standing Bicep Curl Barbell Both Arms 3 12 Arms
Barbell Deadlift 3 6 Legs
SUPER-SET 0 0 TIPS
Standing Bicep Curl With Band Both Arms 3 10 Arms
Barbell Deadlift 3 10 Legs
SUPER-SET 0 0 TIPS
Standing Bicep Curl With Band Both Arms 3 5 Arms
Reverse Grip Lat Pulldowns 3 12 Back
SUPER-SET 0 0 TIPS
Standing Cable Triceps Extension Both Arms 3 6 Arms
Reverse Grip Lat Pulldowns 3 10 Back
SUPER-SET 0 0 TIPS
Standing Cable Triceps Extension Both Arms 3 8 Arms
Reverse Grip Lat Pulldowns 3 8 Back
SUPER-SET 0 0 TIPS
Standing Cable Triceps Extension Both Arms 3 12 Arms
V-Ups With No Equipment 3 12 Abs
SUPER-SET 0 0 TIPS
Hanging Leg Raise 0 0 Abs

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