Perform Better To Burn Fat and Build Strength
Oct 01, 2012
8 Week Performance Workout
Performance
What is performance? Do you really understand what it means? The key with Performance is that it doesn't have one singular meaning that is appropriate and that applies to EVERYONE. Performance can mean that you simply get better at walking up stairs if it is your goal to do so. Whatever you wish to perform better at today vs. yesterday, the goal of this workout is to get you out of your day to day workout plan, and give you something that you have never done before in one complete program.When you look at the role of performance and how it is structured in a workout or training regiment for an athlete, even then, there are certain protocols that vary form one sport to the other. This workout will have you doing many functional movements involving fast, powerful exercises with short rest periods. One of the many benefits of this type of training is that it will enhance your Endurance while keeping your body moving for optimal calorie expenditure. Research has shown that the best way to shed body fat is to perform High Velocity types of movements with short rest periods.
By doing these types of movements such as Power Cleans, Squats WITH bands, Bench with bands, Box jumps etc..you will have your body performing at its highest potential to complete each rep and task. It is EXTREMELY important at how, when, why and to understand the combination of putting all of these types of movements into a plan. The significant benefit of each of these explosive types of movements is that they all have your body pushing as hard as possible through each set and rep which will force your body to immediately recruiting the type 2B fast twitch Muscle Fibers, which are the muscles that grow the biggest and the strongest.
Rules for this Program-
Make sure to execute a 5-10 minute warm up either with a light jog (treadmill) or jump rope for 30 seconds with 30 second rest periods for 10 minutes.Rest Periods-
Do Not take more than 45 seconds rest between each and every set.Use of bands-
When the bands are called to use with certain exercises such as Barbell bench press with bands, Squats with Bands etc..., you want to drop the weight do HALF (50%) of what you would be able to perform with the listed reps and then add the bands as necessary. For instance if the sets say 3x10 with the Bench and the bands take whatever you know you could press 10 times and cut that weight in HALF and then add the bands. When you do the exercises with the bands, you have to make sure to perform each rep as fast as you possibly can. The reason is because this will allow for even a greater number of fast twitch muscle fibers to be recruited.Since This workout has you performing things like plyometrics, exercises with the bands and cardio-acceleration I have included some helpful videos that will help you understand exactly HOW to workout with this training plan.
Helpful Videos
Week 1
Day 1
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Box Jumps | 3 | 12 | Plyometrics |
| Dumbbell Hang Clean Push Press | 3 | 8 | Olympic Lifts |
| Barbell Deadlift | 3 | 3 | Legs |
| Barbell Squat With Band | 3 | 6 | Legs |
| Barbell Static Lunge | 3 | 8 | Legs |
| Prone Machine Leg Curl Both Legs | 3 | 20 | Legs |
| Jump Rope | 1 | 30 | Cardio |
| Seated On Ball Barbell Military Press | 4 | 6 | Shoulders |
| Standing Front Raise With Band Both Arms | 4 | 15 | Shoulders |
| Standing Dumbbell Side Raise Alternating Arms With Band | 4 | 15 | Shoulders |
| Jump Rope | 1 | 30 | Cardio |
| V-Ups With No Equipment | 3 | 10 | Abs |
| Laying on Ball Abdominal Crunches Hands by Head | 3 | 30 | Abs |
Day 2
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Barbell Bench Press On Bench With Band | 3 | 30 | Chest |
| Barbell Bench Press On Bench | 3 | 3 | Chest |
| Dumbell Bench Press On Ball Alternating Arms | 3 | 5 | Chest |
| Laying On Ball Dumbbell Flys Both Arms | 3 | 10 | Chest |
| Close Grip Push Ups | 3 | 15 | Chest |
| Standing Biceps Curl Dumbbell With Band Alternating Arms | 3 | 12 | Arms |
| Standing Bicep Curl Barbell With Band Both Arms | 3 | 8 | Arms |
| Ball and Band Preacher Curls One Arm | 2 | 20 | Arms |
| Standing Kickbacks Both Arms With Band | 5 | 20 | Arms |
| Prone Iso Abs Feet On Ground Arms On Ball | 3 | 30 | Abs |
| Laying on Ground Abdominal Crunches Hands by Head | 3 | 20 | Abs |
Day 3
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Barbell Sumo Squat | 2 | 20 | Legs |
| Dumbbell Straight Legged Deadlift | 3 | 10 | Legs |
| Adductor Side Steps | 3 | 15 | Legs |
| Step Ups Alternating Legs | 2 | 8 | Legs |
| Reverse Hamstring Curl With Band | 3 | 6 | Legs |
| Seated On Bench Bar Lat Pulldowns | 3 | 25 | Back |
| Standing Shrugs With Band | 3 | 30 | Shoulders |
| V-Ups With No Equipment | 3 | 12 | Abs |
| Reverse Crunch/ Leg Lifts | 3 | 10 | Abs |
| Front Ball Squats | 3 | 30 | Legs |
Day 4
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Power Clean | 3 | 3 | Olympic Lifts |
| Barbell Incline Bench Press On Bench With Band | 3 | 20 | Chest |
| Standing Mid Cable Flys Both Arms | 3 | 10 | Chest |
| Standard Grip Pushups Feet On Ball | 3 | 15 | Chest |
| Standing High Cable Chest Press Both Arms | 3 | 15 | Chest |
| Dips | 3 | 10 | Chest |
| Dumbbell Bent Over Wide Grip Rows Both Arms | 3 | 10 | Back |
| Barbell Bent Over Wide Grip Rows Both Arms | 3 | 10 | Back |
| Laying on Ball Abdominal Crunches Hands Straight Up | 5 | 30 | Abs |
Day 5
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Standing Barbell Military Press With Band | 3 | 12 | Shoulders |
| Standing Dumbbell Full Range Side Raise Alternating Arms | 3 | 8 | Shoulders |
| Standing Cable Upright Row Both Arms | 3 | 15 | Shoulders |
| Standing Bicep Curl With Band Both Arms | 3 | 25 | Arms |
| Standing Cable Triceps Extension Both Arms | 3 | 15 | Arms |
| Laying On Bench Dumbbell Tricep Extension Both Arms | 3 | 15 | Arms |
| Standing High Bicep Curls Both Arms | 3 | 10 | Arms |
| Laying on Ground Abdominal Crunches Hands by Head | 4 | 25 | Abs |
Week 2
Day 1
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Seated Machine Leg Extension Both Legs | 1 | 30 | Legs |
| Barbell Squat | 3 | 5 | Legs |
| Power Clean | 3 | 5 | Olympic Lifts |
| Barbell Front Lunge | 3 | 5 | Legs |
| Adductor Side Steps | 2 | 15 | Legs |
| Barbell Bench Press On Bench With Band | 5 | 8 | Chest |
| Barbell Bench Press On Bench | 2 | 15 | Chest |
| Standing Chest Fly With Band One Arm | 3 | 20 | Chest |
| Standing Biceps Curl Dumbbell With Band Alternating Arms | 4 | 15 | Arms |
| Standing Kickbacks Both Arms With Band | 4 | 20 | Arms |
| V-Ups With No Equipment | 4 | 12 | Abs |
Day 2
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Standing Barbell Military Press With Band | 3 | 15 | Shoulders |
| Barrel Throws with Band | 3 | 12 | Shoulders |
| Jump Rope | 1 | 30 | Cardio |
| Standing Barbell Upright Row | 3 | 10 | Shoulders |
| Jump Rope | 1 | 30 | Cardio |
| Standing Dumbbell Front Raise Both Arms | 3 | 10 | Shoulders |
| Laying on Ball Dumbbell Prone Cobras | 3 | 10 | Back |
| Seated On Bench Bar Lat Pulldowns | 4 | 20 | Back |
| Laying on Ball Abdominal Crunches Hands by Head With Band | 4 | 30 | Abs |
Day 3
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Hang Clean | 3 | 5 | Olympic Lifts |
| Barbell Sumo Squat | 3 | 5 | Legs |
| Front Squat With Band | 3 | 20 | Legs |
| Step Ups Alternating Legs | 2 | 15 | Legs |
| Barbell Straight Legged Deadlift | 3 | 8 | Legs |
| Barbell Incline Bench Press On Bench With Band | 3 | 15 | Chest |
| Laying On Incline Bench Dumbbell Flys Both Arms | 3 | 8 | Chest |
| Standing Bicep Curl Barbell With Band Both Arms | 4 | 15 | Arms |
| Standing Cable Triceps Extension Both Arms | 4 | 15 | Arms |
| Laying on Ball Abdominal Crunches Hands by Head With Band | 4 | 30 | Abs |
Day 4
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Standing Shoulder Press With Band Both Arms | 3 | 25 | Shoulders |
| Standing Dumbbell Side Raise Alternating Arms | 3 | 8 | Shoulders |
| Standing Bent Over Rear Delt Raise With Band Both Arms | 3 | 20 | Shoulders |
| Standing Shrugs With Band | 3 | 25 | Shoulders |
| Machine Military Press Alternating Arms | 3 | 12 | Shoulders |
| Barbell Bent Over Wide Grip Rows With Band Both Arms | 3 | 12 | Back |
| V-Ups With No Equipment | 3 | 10 | Abs |
| Laying on Ball Abdominal Crunches Hands by Head With Band | 3 | 25 | Abs |
Day 5
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Jump Squat | 3 | 15 | Legs |
| Jump Rope | 1 | 30 | Cardio |
| Box Jumps | 2 | 10 | Plyometrics |
| Standard Grip Pushups Feet On Ball | 3 | 15 | Chest |
| Jump Rope | 1 | 30 | Cardio |
| Dumbbell Bench Press On Ball Both Arms | 3 | 15 | Chest |
| Jump Rope | 1 | 30 | Cardio |
| Box Jumps | 2 | 10 | Plyometrics |
| Standing Both Legs Preacher Curls One Arm | 3 | 25 | Arms |
| Laying On Ball Bar Tricep Extension Both Arms | 3 | 15 | Arms |
| Jump Rope | 1 | 30 | Cardio |
Week 3
Day 1
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Box Jumps | 3 | 10 | Plyometrics |
| Jump Rope | 1 | 30 | Cardio |
| Machine Leg Press Both Legs | 3 | 20 | Legs |
| Barbell Front Squat | 3 | 6 | Legs |
| Barbell Squat | 2 | 6 | Legs |
| Prone Machine Leg Curl Both Legs | 3 | 15 | Legs |
| Seated On Bench Cable Lat Pulldowns Both Arms | 3 | 20 | Back |
| Laying on Ball Dumbbell Prone Cobras | 3 | 15 | Back |
| Standing Wide Grip High Rows With Band Both Arms | 3 | 12 | Back |
| Laying on Ball Abdominal Crunches Hands by Head | 3 | 40 | Abs |
Day 2
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Standing Barbell Military Press | 5 | 6 | Shoulders |
| Seated On Bench Dumbbell Side Raise Both Arms | 5 | 5 | Shoulders |
| Seated On Bench Dumbbell Front Raise Both Arms | 5 | 5 | Shoulders |
| Standing Barbell Upright Row With Band | 3 | 12 | Shoulders |
| Dumbbell Hang Clean Push Press | 3 | 10 | Olympic Lifts |
| Standing Bicep Curl Barbell With Band Both Arms | 3 | 12 | Arms |
| Laying On Bench Bar Triceps Extension Both Arms | 3 | 12 | Arms |
| Standing Bicep Curl Dumbbell Both Arms | 3 | 10 | Arms |
| Standing Kickbacks Both Arms With Band | 3 | 20 | Arms |
| Laying on Ball Abdominal Crunches With a Twist With Band | 3 | 30 | Abs |
Day 3
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Box Jumps | 3 | 15 | Plyometrics |
| Barbell Deadlift | 3 | 5 | Legs |
| Power Clean | 3 | 4 | Olympic Lifts |
| Barbell Bench Press On Bench | 3 | 8 | Chest |
| Dumbbell Bench Press On Bench Both Arms | 3 | 10 | Chest |
| Jump Rope | 1 | 30 | Cardio |
| Barbell Side Lunge | 2 | 10 | Legs |
| Close Grip Pushups Feet On Ball | 3 | 10 | Chest |
| Ball Push Ups Ball On Ground | 3 | 10 | Chest |
| Standing Mid Cable Flys Both Arms | 3 | 15 | Chest |
| Laying on Ball Abdominal Crunches Hands Straight Up | 4 | 30 | Abs |
| Prone Iso Abs On Ball | 1 | 30 | Abs |
Day 4
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Standing Shoulder Press With Band Both Arms | 3 | 10 | Shoulders |
| Standing Dumbbell Side Raise Alternating Arms | 3 | 8 | Shoulders |
| Standing Bent Over Rear Delt Raise With Band Both Arms | 3 | 10 | Shoulders |
| Standing Shrugs With Band | 3 | 20 | Shoulders |
| Machine Military Press Alternating Arms | 3 | 8 | Shoulders |
| Barbell Bent Over Wide Grip Rows With Band Both Arms | 3 | 25 | Back |
| V-Ups With No Equipment | 3 | 10 | Abs |
| Laying on Ball Abdominal Crunches Hands by Head With Band | 3 | 25 | Abs |
Day 5
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Jump Squat | 3 | 12 | Legs |
| Jump Rope | 1 | 30 | Cardio |
| Box Jumps | 3 | 10 | Plyometrics |
| Standard Grip Pushups Feet On Ball | 3 | 10 | Chest |
| Jump Rope | 1 | 30 | Cardio |
| Dumbbell Bench Press On Ball Both Arms | 3 | 8 | Chest |
| Jump Rope | 1 | 30 | Cardio |
| Box Jumps | 3 | 10 | Plyometrics |
| Standing Both Legs Preacher Curls One Arm | 3 | 15 | Arms |
| Laying On Ball Bar Tricep Extension Both Arms | 3 | 10 | Arms |
| Jump Rope | 1 | 30 | Cardio |
Week 4
Day 1
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Box Jumps | 3 | 10 | Plyometrics |
| Dumbbell Hang Clean Push Press | 3 | 10 | Olympic Lifts |
| Barbell Deadlift | 3 | 5 | Legs |
| Barbell Squat With Band | 3 | 15 | Legs |
| Barbell Static Lunge | 2 | 10 | Legs |
| Prone Machine Leg Curl Both Legs | 3 | 12 | Legs |
| Jump Rope | 1 | 30 | Cardio |
| Seated On Ball Barbell Military Press | 3 | 8 | Shoulders |
| Standing Front Raise With Band Both Arms | 3 | 10 | Shoulders |
| Standing Dumbbell Side Raise Alternating Arms With Band | 3 | 15 | Shoulders |
| Jump Rope | 1 | 30 | Cardio |
| V-Ups With No Equipment | 3 | 10 | Abs |
| Laying on Ball Abdominal Crunches Hands by Head | 2 | 30 | Abs |
Day 2
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Barbell Bench Press On Bench With Band | 3 | 12 | Chest |
| Barbell Bench Press On Bench | 3 | 5 | Chest |
| Dumbell Bench Press On Ball Alternating Arms | 3 | 6 | Chest |
| Laying On Ball Dumbbell Flys Both Arms | 3 | 10 | Chest |
| Close Grip Push Ups | 3 | 12 | Chest |
| Standing Biceps Curl Dumbbell With Band Alternating Arms | 4 | 15 | Arms |
| Standing Bicep Curl Barbell With Band Both Arms | 2 | 10 | Arms |
| Ball and Band Preacher Curls One Arm | 3 | 20 | Arms |
| Standing Kickbacks Both Arms With Band | 3 | 20 | Arms |
| Prone Iso Abs Feet On Ground Arms On Ball | 3 | 20 | Abs |
| Laying on Ground Abdominal Crunches Hands by Head | 3 | 30 | Abs |
Day 3
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Barbell Sumo Squat | 2 | 15 | Legs |
| Dumbbell Straight Legged Deadlift | 3 | 12 | Legs |
| Adductor Side Steps | 3 | 15 | Legs |
| Step Ups Alternating Legs | 2 | 10 | Legs |
| Reverse Hamstring Curl With Band | 3 | 12 | Legs |
| Seated On Bench Bar Lat Pulldowns | 3 | 15 | Back |
| Standing Shrugs With Band | 3 | 25 | Shoulders |
| V-Ups With No Equipment | 3 | 10 | Abs |
| Reverse Crunch/ Leg Lifts | 3 | 10 | Abs |
| Front Ball Squats | 2 | 25 | Legs |
Day 4
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Power Clean | 3 | 5 | Olympic Lifts |
| Barbell Incline Bench Press On Bench With Band | 3 | 12 | Chest |
| Standing Mid Cable Flys Both Arms | 3 | 15 | Chest |
| Standard Grip Pushups Feet On Ball | 3 | 8 | Chest |
| Standing High Cable Chest Press Both Arms | 3 | 12 | Chest |
| Dips | 3 | 10 | Chest |
| Dumbbell Bent Over Wide Grip Rows Both Arms | 3 | 10 | Back |
| Barbell Bent Over Wide Grip Rows Both Arms | 3 | 15 | Back |
| Laying on Ball Abdominal Crunches Hands Straight Up | 5 | 30 | Abs |
Day 5
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Standing Barbell Military Press With Band | 2 | 20 | Shoulders |
| Standing Dumbbell Full Range Side Raise Alternating Arms | 3 | 8 | Shoulders |
| Standing Cable Upright Row Both Arms | 4 | 8 | Shoulders |
| Standing Bicep Curl With Band Both Arms | 4 | 12 | Arms |
| Standing Cable Triceps Extension Both Arms | 4 | 10 | Arms |
| Laying On Bench Dumbbell Tricep Extension Both Arms | 3 | 8 | Arms |
| Standing High Bicep Curls Both Arms | 3 | 20 | Arms |
| Laying on Ground Abdominal Crunches Hands by Head | 3 | 20 | Abs |
