Finally... a training plan you can actually stick to--that works.
Imagine this…
• You wake up Monday morning, drink a cup of coffee and check out your training program for the day.

• You head to your home gym or your local gym, put some headphones in and start up your favorite workout music.

• Instead of quickly searching for a random workout you can do that day, you go to your program on your phone.

• You spend the next 45-60 minutes working on things that will actually keep you pain-free, help you drop fat, and challenge you in a fun way.

Most training programs are designed to be hard…not intelligent. Getting people to do things that make them sore is 10% of what’s necessary to have a truly well rounded program. Here's what makes the Performance Plan different:

• We take out all the guess work and build you a plan that just works… no matter your schedule, experience level, or access to equipment.

• We know your time is valuable. The last thing we want to do is waste it on things that aren’t incredibly beneficial for your health.

• We build you a program based on what actually works, instead of just theory.

Here's some feedback from our Pain-Free Performance Plan members.
"He has been an incredible asset to me as I continue to push myself in my workouts, and shows me every week that if I listen to my body I am stronger than I think I am.  I am grateful to have Mike as a resource...
- Gerri P
"The proof is in the pudding.  For the first time in 6 years, I can do all the CrossFit moves-- deadlifts, cleans, handstands, etc-- without pain."
-Sarmed R
"A treatment plan with gym and home exercises that combined mobility, resistance work, single leg training, postural work that have alleviated my pain and as a side benefit, totally improved my squat (and related movement/lifts)"
-Deb G
Check out the video of Dr. Mike explaining the details of what the 
Big League Performance Plan actually involves:
The Pain-Free Performance Plan has three unique aspects....
  • Daily Workouts​- Easily get access to this program on your phone through the TrainHeroic app. Each workout has videos explaining every movement so there's no guessing.  Each workout is designed to be completed in one hour so you can be efficient and effective with your time.
  • Developed by Professionals​- Pain Free Performance Plan is designed by a Doctor of Physical Therapy, who also has extensive experience working as strength and conditioning coaches in professional and collegiate sports settings. This unique combination of experience allows the program to blend both injury prevention and performance elements seamlessly. Look better, feel better-- but also, be more resilient to potential injuries-- all in one program.
  • Ongoing Coaching- Access to Dr. Mike is included in this program.  This includes weekly Facebook Lives to go over common questions and program specifics. Have a question about a workout, nutrition, sleep or a potential injury? Ask Dr. Mike! You can even submit videos for him to review and make sure you're moving correctly.
What does the program look like?
Below is a sample of what one of the weekly workouts in our user-friendly app would look like.
14-day free trial followed by
Billed monthly, cancel anytime
  • 4 workouts per week
  • 45-60 minute time commitment per workout
  • Access to our Doctors 
  • Weekly live coaching feedback
  • Minimal Equipment Needed (see equipment list below)
Still have questions?
See here if the Pain-Free Big League Performance Program is right for you:
Can't I just follow some free program I find online?
There are a lot of sites out there that publish free and paid daily programming. Our partnership with a leading strength & conditioning software company allows us to do a lot more than publishing a blog post. We have a team feed, email alerts, workout tracking, exercises databases, video review, and much more.

This program also saves you close to $300 a month in custom workout programming costs. We have taken the elements of what gives the best results and put them into one concise and affordable training plan.

How long will it take to get access to the Pain Free Big League Performance Program?
Access is immediate! Your login and access information will be available after the checkout page. There will be a video on that same page that explains how you can access the training plan.

What if I have to cancel?
For whatever reason that you may have to cancel, you can cancel at any time, no questions asked. Just send an email to 
Do I need a gym membership?
No! This program was designed to be done at home but can also be done at any gym including a CrossFit Box or Globo Gym (Vida, Golds, Planet Fitness, YMCA, Equinox)
What equipment will I need?
We worked hard to keep the equipment requirement to a minimum. You should have access to the equipment below at any gym. 
We also provide links for recommended equipment on Amazon if you decide to join the training plan.
All the equipment you would need can be purchased for between $100-150.

Male recommended equipment
-1 heavy kettlebell (between 40-55 pounds)
-1 light kettlebell (between 15-25 pounds)
-1 green jump stretch band
​-1 purple jump stretch band
-1 jump rope
-lacrosse ball

Female recommended equipment
-1 heavy kettlebell (between 30-45 pounds)
-1 light kettlebell (between 10-20 pounds)
-1 blue jump stretch band
-1 orange jump stretch band
-1 jump rope
-lacrosse ball
What's the main goal of the Big League Performance Program?
This is pretty simple. Look better naked, move better than you have in years and get back to using your body for the activities you love the most.

No more being winded going up a flight of stairs at work.
No more avoiding hiking trips with your friends because you're worried your knees won't be able to handle it.
No more struggling to tie your shoes because you're barely flexible enough to cross your leg.

This isn't a training program. It's a plan to create a better, more physically satisfied you.
Can't I program for myself?
Probably… but why would you want to? Wouldn’t you rather defer to the experts and learn what has already been proven to work? 
Also, when you program for yourself, you tend to just do the things you like or know. This isn't a very effective plan and your results will suffer because of it.
I already go to a Crossfit gym.  Can I still follow this program?
Absolutely. You can overlay this program with the current CrossFit training you're already doing. In fact many of the people who are already following this plan go to CrossFit gyms. It's an ideal way to get organized accessory work that will help you be strong in the important areas and improve your flexibility. 
Can I access the Big League Performance Program on my phone?
Yes, that’s what is so awesome about the Pain-Free Training Plan! There is an app you can install after you become a member, available for Android and Apple. It really takes a lot of the hassle out of programming and logging your workouts.
What if I want to cancel after my 14 day free trial?
The first monthly payment will happen on the day after your free trial is over, so email anytime during your 14-day trial to cancel and your card will not be charged. You can always reach us at with any questions you have.
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