At-Home Peak Performance Protocol Vol. 1: At-Home PPP #1-9

At-Home Peak Performance Protocol #1: Back to Basics

• Bodyweight training is the foundation and origin of all things about muscular strength. Being able to control your bodyweight and perform exercises like the pull-up, push-up, and squat correlate into every movement we make throughout our daily lives. To become a bodyweight warrior, we have to go back to the basics. No barbells, no dumbbells, just good old-fashioned body calisthenics. However, if you want the extra work, there is a DB Add On two times per week to help you build those arms!

  Each week consists of high-volume, timed circuit training where you will perform each exercise for 30 seconds, equaling a high-intensity 2-minute round. Tuesday/Thursday are jump-based conditioning days, Saturday is a high-volume bodyweight pump, and Sunday is an active recovery stretch. Each day should be completed in 30 minutes or less, and I can guarantee you’ll be picking yourself up off the floor after each one.

At-Home Peak Performance Protocol #2: Next Level

• At-Home Peak Performance Protocol #2: Next Level is about exactly that – taking your bodyweight strength to new heights. This is high intensity circuit training at its best!

  Each week follows a consistent pattern of high-volume, timed circuit training where you will perform each exercise for 30 seconds, equaling a high-intensity 2.5-minute round. Each round of the circuit cycles through similar exercise variations to keep your muscles guessing, and each circuit ends with 3 rounds of a Core Finisher. Tuesday/Thursday are conditioning days, Saturday is a high-volume bodyweight pump, and Sunday is an active recovery stretch. Each day should be completed in 30 minutes or less, and if you’re looking to add on some extra arm work, each of the strength training days has a DB Add On to blast your arms and shoulders.

At-Home Peak Performance Protocol #3: Full Force

• At-Home Peak Performance Protocol #3: Full Force takes you out of bodyweight circuit training and into high-intensity strength training requiring maximum effort from start to finish!

  Each week follows a consistent pattern. Mondays are a high-volume push-up day working from multiple angles. Wednesdays are a tough pull-up/handstand circuit designed to build shoulder and upper back strength and stability. Fridays are a high-intensity full body strength training day incorporating push-ups, pull-ups, and leg training. Tuesdays and Thursdays are short, intense conditioning days, Saturday is a high-volume bodyweight pump, and Sunday is an active recovery stretch.

At-Home Peak Performance Protocol #4: One-Armed Push-Up

• The one-armed push-up…. perform one and everyone will instantly recognize your high-level strength. But if you can’t do one, how can you work up to it? That’s what BWW4 is all about! In the next four weeks with this protocol, you will be well on your way to performing multiple reps of one-armed push-ups.

  Along with training for the one-armed push-up, this protocol also pushes your overall strength to the limit with handstand training, high-volume pull-up/push-up days, and bodyweight conditioning days. Each of the strength training days builds both strength and endurance and finishes off with a high-intensity core finisher. Each of the strength training days includes a “DB Add On” for those with DB’s at home and looking for a little extra work. Week 2 of the protocol incorporates pause reps, meaning you will pause at the mid-point of each rep to increase time-under-tension. Week 3 challenges you to increase the angle of each exercise which adds more bodyweight into the focus point of each rep. Week 4 is similar to Week 1 and allows you to test your growth throughout the 4-week protocol.

At-Home Peak Performance Protocol #5: The Handstand

• Mastering the handstand is a feat that most elite athletes can’t even do. However, it is something that can be easily learned through some purposeful training and hard work. At-Home Peak Performance Protocol #5: The Handstand will strengthen your handstand abilities, give you some serious bodyweight control, and have you being able to walk on your hands in four-weeks’ time.

  Along with training for the handstand, this protocol will push your overall strength to the next level with high-volume pull-up and push-up days and bodyweight conditioning days. Each of the strength training days builds both strength and endurance and finishes off with a high-intensity core finisher. Each of the strength training days includes a “DB Add On” for those with DB’s at home and looking for a little extra work.

At-Home Peak Performance Protocol #6: Total Body Beatdown

• With At-Home Peak Performance Protocol #6: Total Body Beatdown, we’re training every aspect of the body including legs, arms, chest, back, abs, and conditioning multiple times each work to maximize our strength gains and get closer to mastering total muscular control over our bodies.

  Each of the strength training days builds both strength and endurance and finishes off with a high-intensity core finisher. Each of the strength training days includes a “DB Add On” for those with DB’s at home and looking for a little extra work.

At-Home Peak Performance Protocol #7: Fight Club

• In At-Home Peak Performance Protocol #7: Fight Club, we are training for overall strength, muscular endurance, and a high-performance cardiovascular output. Each day is designed to bring out your inner fighter with high-intensity bodyweight strength training coupled with short burst, high threshold conditioning. Each of the strength training days includes a “DB Add On” for those with DB’s at home and looking for a little extra work.

At-Home Peak Performance Protocol #8: Advanced Bodyweight Strength

• At-Home Peak Performance Protocol #8 builds on your bodyweight-strength progress and incorporates new, more difficult movements to build more power and control.

  Each of the strength training days also includes a “DB Add On” for those with DB’s at home and looking for a little extra work.

At-Home Peak Performance Protocol #9: Lean Shred

• At-Home Peak Performance Protocol #9 builds lean, bodyweight strength through a focus on the basic bodyweight movements. This protocol challenges you to progress in reps from week 1 to week 4 and includes daily metabolic burners to push your metabolism through the roof.

  Each of the strength training days also includes a “DB Add On” for those with DB’s at home and looking for a little extra work.

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