Strength
Build force, stability and total-body strength through focused compound training.
Produce forceStrength — Endurance — Power
The Performance Program
A structured 12-week athletic training programme designed to make you stronger, leaner and more powerful.
12Weeks
3Training phases
5Sessions per week
Build strength.Develop endurance.Express power.
01 / The idea
You shouldn’t have to choose between strength and fitness.
Most plans develop one quality while allowing the others to fall behind. This programme trains strength, endurance and power as one complete system.
The complete athlete
Three performance pillars.
Every quality has a purpose. Together, they create a body that can produce force, sustain output and move explosively.
Endurance
Improve cardiovascular fitness, work capacity and the ability to recover.
Sustain outputPower
Develop speed, explosiveness and the ability to express strength quickly.
Express force fastStructured progression
One system.
Three focused phases.
All three components are trained every week. The main emphasis changes every four weeks, creating clear progression without losing the qualities already developed.
01
Weeks 1–4
Build the foundation
Functional strength, endurance and movement quality create the base for the work ahead.
Foundation02
Weeks 5–8
Develop strength
Dedicated upper- and lower-body work increases force while conditioning stays present.
Strength03
Weeks 9–12
Express power
Compound power lifts and speed work convert the strength you built into athletic output.
PowerWeekly structure
Train with purpose.
Recover with purpose.
Choose a block to see how strength, endurance, power and planned recovery fit into one complete week.
Day 01Functional strength + enduranceTraining
Day 02Zone 2 cardioTraining
Day 03Full-body strengthTraining
Day 04RestRecovery
Day 05Speed + powerTraining
Day 06Functional strength + enduranceTraining
Day 07RestRecovery
Everything planned
Built to keep you progressing—not guessing.
Every session gives you a clear purpose, structure and workload so you can focus on training well instead of constantly deciding what to do next.
Get programme details ↗12-week structured plan
Three progressive four-week blocks.
Detailed session planning
Exercises, sets, repetitions, timings and rest.
Balanced athletic development
Strength, endurance and power every week.
Planned recovery
Rest days positioned to manage fatigue and performance.
Progression guidance
A clear route through each phase of the programme.
Exercise demonstrations
Visual guidance for the key movements.
Built through experience
Training should create a complete performer.
I developed The Performance Program from my own experience combining boxing, strength work, conditioning and hybrid training.
The goal is simple: help you build a body that doesn’t just look athletic, but can perform with strength, fitness and explosive power.
MAX Programme creator & coach
Who it’s for
Built for people who want more from their training.
This is for you if…
✓You want strength without neglecting cardio.
✓You enjoy varied, purposeful athletic training.
✓You can commit to a structured five-day week.
✓You want a plan instead of improvising every session.
This may not be for you if…
—You only want bodybuilding-style training.
—You cannot currently train five days per week.
—You have no access to basic gym equipment.
—You need rehabilitation for an active injury.
Questions
Everything you need to know.
How many days per week is it?+
Each phase contains five training days and two planned rest days.
Are all three qualities trained every week?+
Yes. Strength, endurance and power stay in every week; only the main emphasis changes between blocks.
How long does each session take?+
Most sessions are designed to fit within approximately 45–75 minutes, depending on your pace and equipment.
What equipment do I need?+
Access to a standard gym, open space for sprint work and basic conditioning equipment will cover the programme.
Can I move the sessions around?+
Yes, but keep the intended rest between demanding sessions. The order is designed to balance output and recovery.
Is this suitable for beginners?+
It is best suited to people with some gym experience. Exercises can be adapted when coaching support is included.
Start your next phase
Ready to become a more complete athlete?
Visit @maxndah on TikTok or Instagram and message PROGRAM to receive more information about the plan and coaching options.
Interested?Message “PROGRAM”
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