Performance Workout

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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. 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 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.

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,

Week 1

Day 1

Day 2

Day 3

Day 4

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