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.

        

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

 

          All training plans come with a free eBook - The Ultimate Guide to Fitness & Athletic Performance.

          The eBook features evidence-based knowledge, the latest scientific facts and Exercise Science calculations to help you learn about Body Composition, Nutrition, Exercise & Lifestyle so you can achieve your goals in the most efficient and effective way possible.

 

          The eBook also features a Progress Tracker so you can track your results.

 

          On purchase, a Zip File with the training plan and eBook will be sent to your email address.