Program Details
PERFORM is the hybrid goal-crushing, balance-lifting, and endurance training program created for the every day person. This plan has everything: strength, hypertrophy, plyometrics, power development, and the single-leg work you need to complement your other goals or, simply, your every day life. All while considering your lifting volume so you are less sore, recover better, and can crush having multiple fitness goals.
I'm ready
- Has at least 6+ months of lifting experience with a barbell.
- Wants a strength training program that is designed specifically to pair with their running, cycling, endurance training, non-lifting fitness goals OR is shorter on time for those who are busy.
- Wants a program designed to help them use lifting to get stronger, gain muscle, and improve their squat, deadlift, bench, and pressing movements - while also focusing on endurance training or running goals.
- 3 lifts per week.
- Full body, full body, upper body.
- ~60 mins.
- New workouts every 4-5 weeks.
- Testing every 3 blocks to quantify gains.
- Pair with any run plan or in-app cardio.
- Suggested pairs: 1-2 MI, 5K-13.1, BB5-40 MPW.
Sign up for
PERFORM
Looking to join a run plan too? Sign up here and message the coaches in the app to add your plan!
We accept client's in all countries and our payment processor processes all currencies.
Click here to apply for our student discount $70/moIncluded with run & lifting Memberships
Running or Hiking Plan of Choice
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Learn about
PERFORM
PERFORM is our #1 program for good reason. In just three days a week, you can get stronger, gain muscle, and become more athletic. This program will help you balance your every day life and reach your strength goals, while perfectly complementing your running, endurance, cardio, or other fitness goals. This program is perfect for those looking for general, well-rounded fitness programming, busy individuals, or those looking for balance between lifting and cardio. Ready to crush a race goal? Move into RACE anytime and back into PERFORM (or any other TLM program) afterward.
A peek inside
our app
Suggested Equipment
We keep equipment at TLM minimal and include all suggested movements swaps directly in your programming so that everyone can train with the equipment they have.TLM is designed to be done from almost anywhere. If you don't have a barbell, you can do it at home with just dumbbells, swap the barbell for a machine, or use a smith machine.
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A bench, step, or box to lift on or jump onto
Cables and/or long resistance bands
One or any of the following: treadmill, a place to run, rower, ski erg, bike or jump rope and/or a way to do cardio
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Access to the
TLM app
PERFORM
FAQs
Clients who struggle to get in lifts >60 minutes, struggle to keep up with lifting and running at the same time or are training for a novel or higher mileage running goal should choose PERFORM or RACE if they are 12 weeks out from their goal.
Clients who have 75-90 minutes 3-4x/week to lift, are in a lower running mileage season, have a history of higher-volume lifting training, and/or plan on only pairing the program with general cardio may choose to do BUILD.
Worried you’ll pick the wrong plan? You can switch at any time in the app! Or a coach can help you inside the app to make sure you are in the right spot.
PERFORM pairs best with our:
- Beginner running plan.
- Beginner cardio plan.
- 5k beginner plan.
- Base build running programs.
- 10k, 13.1, 26.2, 25-30k, 50k, or 50 miler running plans may be paired with PERFORM or RACE. We recommend using RACE for the last 8-12 weeks of a goal race and PERFORM for all other running goals or training.
- 1 or 2 mile for time programs.
- On-demand cardio library: Includes weekly high-intensity interval training, metcons/WODS (think: functional fitness style cardio workouts), zone 2, or aerobic capacity workouts.
- SUMMIT hiking program.
TLM utilizes a mix of classic strength movements, powerlifting barbell compounds, power training, and muscle-building accessories. We program with minimal equipment, so all workouts are friendly to almost any gym space or at-home training. We use a mix of barbell, dumbbell/kettlebell, banded or cable, or bodyweight-based training.
Please note within every TLM workout; you can swap any main compound for a machine or non-barbell variation based on your preference or equipment.
You will see main lifts and movement patterns such as
- Bench
- Squat
- Deadlift
- Overhead press
- Row
Other movement patterns you will see in TLM:
- Split Squats, Lunges, Cossack Squats, Step Up variations, or similar
- Single Arm Shoulder Press, Incline DB Chest Press, Lateral/Front/Rear Shoulder
- Raises, or other Shoulder or Chest Pressing variations
- Single Arm DB Row, Cable or Banded Rows, Lat Pull Downs, Inverted Row Rowing Variations
- RDLs, Nordic Curls, Hamstring Curls, or other Hamstring Accessories Variations
- Pull Ups, Push Ups, Chin Ups, Dips
- Upper and Lower Body Plyometrics
- Fast Bar or Weighted Speed-Strength Movements (Skipping, Hopping, Jumping, Exploding Variations)
- Dumbbell Based Olympic-style or Power Movements like DB Snatch, DB Clean, DB Push Press, DB Jumps
You will ONLY see barbell-based Olympic-style lifting in later blocks of METCON on the optional 4th day, so it is not required. There is no other Olympic lifting in any TLM program.
Comparing Our Lifting Programs
Other programs you may like
- Wants to complete their first Hyrox race
- Wants to improve their Hyrox race time
- Is interested in improving general fitness with a mix of lifting, metcons, and running
- Wants to utilize lifting to finish their next race stronger and healthier.
- Wants a program to pair with their race training.
- Feels like they can't keep lifting going into races and wants a realistic way to stay strong this race season.
- Wants a program that specifically tapers and adjusts lifting volume to match their running and prepare them for race day.
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