WELCOME TO Perform
We’re so happy you joined us. Here you’ll find guidance on reading the workouts, choosing loads, managing your account, and how to make the most of your experience.
PILLARS OF FUNCTIONAL BODYBUILDING
Tempo takes a little practice, but you’ll see it everywhere in T2P. Mastering tempo will supercharge your results – so let’s look at some examples. Read more…
How to follow strength formats that use multiple exercises with rest in between. Read more…
T2P approaches loading a bit differently – here’s how to develop a feel for choosing the right weights for your working sets and conditioning. Read more…
EXPLORING Perform
The Pillars track is the best place to start if you’re new to Functional Bodybuilding. Before you add on, make sure you’re comfortable with T2P training formats and ready for longer and more frequent sessions.
For best results, we recommend sticking with one track for at least a 6 week training cycle as the training is progressive. But if you’d like to mix tracks for variety, exploration, or incorporating minimalist training, you are also welcome to do so.
Pillars
Look Good, Move Well
60 minutes
4 days/week
Full equipment (simple setups)
Best place to start T2P
PUMP
Build visible muscle
75 minutes*
5 days/week
Full equipment
*Includes Short on Time options
PERFORM
Athleticism & Performance
90 minutes*
5 days/week
Full equipment & Olympic lifts
*Includes Short on Time options
MINIMALIST
Combo of Pump & Perform
60-75 minutes
5 days/week
Low & no equipment
Great for travel
CONDITIONING & PACING
Click to enlarge for an equivalent in calories or meters for running, rowing, bike, etc. Read more for further bodyweight movement substitutions.
Reading Conditioning Formats
Are you seeing an unfamiliar format in your conditioning workout? Get more details on:
- Movement Ladders
10-8-6-4-2 - AMRAPs, EMOMs, & Variations
Every 75sec x 8 sets - Buy In & Cash Out
100m Carry + 3 Sets…
HOW TO PACE & FINISH WITH QUALITY
- Hot Start
- Grinder Pace
- For Quality
- Intervals
- Increasing Efforts
- Sustainable Pace
What Exertion Efforts Feel Like: The TALK TEST
MOBILITY LIBRARY
Perform includes follow along mobility and recovery videos on Active Recovery Days in each track. They were created by Adam Fetter, T2P Master Coach and Doctor of Physical Therapy. For your convenience, these videos are available to search and sort any time you’d like to use them in our Members Only Mobility Library. More videos will be added regularly!
Perform NUTRITION
Take the 30 Day Nutrition Challenge any time you like. The Nutrition Library includes all the materials you’ll need, along with daily lessons, podcasts, and further reading to build a nutrition plan that works for your level and goals.
All eating styles welcome! Tracking and non tracking options are also included.
USING ATOM
Take a tour of Atom, where you’ll find all your Perform training, the Community board, bonus Ebooks, and more. If you need any help getting your account set up, send us a message using the chat bubble on this page or search for a self-service help article.
COACHING TIPS
Playlist
MANAGING YOUR SUBSCRIPTION
Need to manage your Perform subscription or payment method? Want to switch to a 3 month or annual subscription and save? Manage your account any time in the My Account section, or reach out if you need any assistance.