TRAINING PLANS

TAKE YOUR TRAINING TO THE NEXT LEVEL WITH ELITE TRAINING PLANS THAT ARE BASED ON THE LATEST EVIDENCE-BASED RESEARCH TO PROVIDE YOU WITH A CUTTING-EDGE EXPERIENCE.

OVERVIEW

          Here at TURQ PERFORMANCE, we pride ourselves on providing quality training that is tailored to you! We aim to provide you with the best possible training plan, that is based on your current fitness level so that you can progressively overload your fitness and achieve your goals. Therefore, we have devised 4 fitness categories for our clients to make sure that you get the best experience possible. The 4 categories are Beginner, Intermediate, Advanced & Elite.

There may be a great deal of cross-over between the categories so please read the bullet points below to find which category that you fit in best. Here are some basic outlines for each category:

Beginner: 

  • Underweight/ Overweight/ Obese, Low Muscle Mass, Very High or Very Low Body Fat

  • Low Fitness Levels

  • New to Training, No/ Very Little Training Experience

  • Training 0-2x per Week

  • Play a Sport for Fun Occasionally

 

Intermediate: 

  • Close to or have Normal Weight, Normal Muscle Mass, Normal Body Fat

  • Low/ Average Fitness Levels

  • Low/ Medium Training Experience

  • Regular Training 2-3x per Week

  • Play a Sport at a Competitive Level

 

Advanced: 

  • Normal Weight, Normal Muscle Mass, Normal Body Fat

  • Average/ High Fitness Levels

  • Medium/ High Training Experience

  • Regular Training 4-5x per Week

  • Play a Sport at a High, Competitive Level

 

Elite: 

  • Normal Weight/ Slightly Overweight Due To High Muscle Mass, Low Body Fat

  • Very High Fitness Levels

  • High Training Experience

  • Regular Training 4-7x per Week

  • Play a Sport at a Very High, Competitive Level

  • Athlete

          All of the training plans on this page are Advanced / Elite training plans.  They assume that you have a high training age and previous experience with Resistance Training or playing sport. Most of the training plans below use Compound exercises for the main exercises and involve using a Barbell for the main movements.

 

          If you fall into the Beginner / Intermediate categories, I would recommend that you check out our Online Coaching so that we can program specifically for your individual needs to help you to achieve your goals. Furthermore, if you fall in to the Advanced / Elite category and would like a more personalized training program, then we would also recommend that you check out Online Coaching, so that we can specifically work on what you need to improve to achieve your goals. The training plans below will still get you great results if followed properly but they are more generalized compared to our Online Coaching service.

 

           In other words, our Online Coaching training programs caters for the Beginner all the way through to the Elite Athlete and features progressions to move up between the categories as your fitness increases. Whereas, the training plans on this page are more performance orientated and are designed specifically for the

Advanced / Elite fitness levels.

          On purchase, a PDF document of the training plan, or a zip file (containing a training macrocycle), will be sent to your email address.

 

          If you have any questions on which fitness category you think you fall into you can email us at contact@turqperformance.com.

mACROcycles

          A Macrocycle is a Periodization training cycle that lasts several months to a year. It is typically made up of different blocks of training such as Hypertrophy, Strength and Power.

 

          Most of the Macrocycles below feature a combination of training plans, that build on each other to provide you with the best results possible by the end of the cycle.

 

          Each macrocycle gives you a discounted price compared to if you purchased the training plans individually.

sports performance

          These plans are specifically designed to use for any sport and utilize a combination of power, strength, plyometric, and conditioning exercises. These evidence-based plans contain Olympic Weightlifting, Post-Activation Potentiation (PAP) Training, and resistance exercises.

 

          These plans aim to balance volume and intensity in order to maintain competitiveness, preparedness and optimize performance to take your game to the next level.

          The In-Season Maintenance Training Plan is designed to maintain power and strength throughout your athletic season.

 

          The In-Season Peaking Training Plan is designed to place you in peak condition for one/ two weeks so that you reach peak power and strength near the end of your athletic season (e.g. play-offs).

SOCCER

          These plans are specifically designed to get you in the shape of your life for your upcoming soccer season through a combination of power, strength, plyometric, speed, agility, cardio, ballwork and soccer conditioning exercises. These evidence-based plans use some of the most advanced training methods in the sports conditioning industry, such as Post-Activation Potentiation (PAP) and the French Contrast Method to enhance your performance and take your game to the next level.

          Our soccer training plans have already been purchased by NCAA and NJCAA Collegiate Soccer Coaches to use for their teams. We would recommend these training plans for High School, College, Semi-Pro and Professional soccer players.

BUILD MUSCLE (CUT FAT)

          These training plans are specifically designed to increase hypertrophy (build muscle) whilst cutting fat. They feature high repetition training, where the Eccentric, Isometric and Concentric contractions are manipulated to increase Time Under Tension (TUT) so that total amount of time that the muscle contracts increases. This will result in greater muscle growth and fat burn.

BUILD MUSCLE

          These training plans are specifically designed to increase hypertrophy (build muscle). They are similar to the Build Muscle (Cut Fat) training program above, but including lifting slightly heavier weights for less reps to focus more on muscle growth. The Eccentric, Isometric and Concentric contractions are still manipulated to increase Time Under Tension (TUT) so that total amount of time that the muscle contracts increases.