OUTPerform Monthly Membership Program
Perform Strength & Conditioning
Strength & Conditioning, Functional Fitness, Tactical, First RespondersThe Outperform Monthly Membership is for driven adults who want more than a basic workout - they want to train with purpose. Designed for those who care about moving better, stronger, faster, this program delivers elite level training without the fluff. Unlike generic fitness plans, Outperform builds real strength, speed, capacity and resilience. Each 4-6 week training block is designed to improve various components or performance - all while reducing injury risk. Programs are updated biweekly in the app, with no long-term commitment.
Movement
A
Ankle Mobility Series - 1 x 6 of each movement/side Elbow to Instep - 1 x 6/side 1/2 Kneeling Rocking Mobility Toe Up - 1 x 10/side
Activation
B
Supine Short Heel Digs - 8 x 4 seconds max effort Supine Long Heel Digs - 8 x 4 seconds max effort Glute Bridge Leg Extension Holds - 3 x 5 second holds/side *don't allow hips to drop or twist - challenge core! Pause Goblet Squat - 6 x 5 seconds
C
Barbell Tempo Back Squat
8, 6, 5, 5, 5
D1
Barbell RDL
3 x 8
D2
DB Bulgarian Split Squat
3 x 8
Circuit
E
Perform A, B, C, D in a countdown circuit (ie. 40 Air Squat, 40 KB Swing, 20 TRX Row, 20 Pushup; then 30, 30, 15, 15; and so on...). Best time possible. A. Air Squat - 40, 30, 20, 10 B. KB Swing - 40, 30, 20, 10 C. TRX Row - 20, 15, 10, 5 D. Pushup - 20, 15, 10, 5
F1
DB Bear Crawl Pull Through
6, 9, 12
F2
Hollow Hold Knee Hug
3 x 12
Movement
A
Child's Pose T-Spine Rotation - 1 x 10/side Prone 1-arm Shoulder CAR - 1 x 5/side Neck Series from Plank - 1 x 5 of each movement
Activation
B
Standing Band Pull Apart - 1 x 20 *ribs down, squeeze glutes - only arms should move! Banded Inside Arm Press - 1 x 10/side Banded Outside Arm Press - 1 x 10/side Yoga Pushup + Toe Touch - 1 x 4/side (8 pushups total)
C
Barbell Bench Press
8, 6, 5, 5, 5
D1
Deadlift Position Barbell Row
3 x 8
D2
Half Kneeling 1-arm DB Pressout
3 x 8
Circuit
E
Repeat 6-8 rounds with minimal rest. A. 1-arm DB Hang Snatch - 5/side B. Ball Slams - 10 C. Banded Triceps Pressdown - 15
F1
1-arm Bentover ISO Band Row
3 x 1 @ 10
F2
1-arm Rotational Explosive Band Row
3 x 8
Movement
A
Hip to Wall Ankle Mobility - 1 x 10/side 90/90 Shin Box - 1 x 5/side 1/2 Kneeling Handcuffed Groin Mobility - 1 x 10/side
Activation
B
Supine Hamstring Bridge + March - 1 x 10/side *don't let hips drop or twist, challenge core to stay square! Single Leg Stability Stepdown - 1 x 10/side Plank Getup - 1 x 6/side *widen feet if needed, think about balancing glass of water on back, slow and controlled.
Circuit
C
DB Complex: choose a moderate weight you can handle for all 5 movements, Perform 5 reps of each movement back-to-back without resting, THEN rest for 45 seconds. Complete 5 sets total. A. DB Overhead Press B. DB Bentover Row C. DB Reverse Lunge D. DB Renegade Row E. Pushup + Arm March *drop to knees if needed
Conditioning
D
Anaerobic Clusters - Ropes, Split Jerk, Swing, Plank Row
Anaerobic Clusters: Set a timer for 15 seconds ON, 5 seconds rest, repeat 2x for each movement. This is ONE set. Repeat 3-4 rounds. (ie. Battle Ropes 15 seconds, quick 5 second rest, Battle Ropes again 15 seconds; quick 5 second rest, Split Jerk Left Arm 15 seconds, quick 5 second rest, Split Jerk Right Arm 15 seconds; quick 5 second rest, Explosive KB Swings 15 seconds, quick 5 second rest, Explosive KB Swing 15 seconds; quick 5 second rest, Plank Band Row Left Arm 15 seconds, quick 5 second rest, Plank Band Row Right Arm 15 seconds). Rest for 1 minute after each round, repeat this 3-4x. A. Battle Ropes Small Waves *or Cardio Equipment of choice at ~75% intensity* B. Landmine Split Jerk - 1 set each arm C. Explosive KB Swings D. Plank Band Row - 1 set each arm
Circuit
E
Aerobic Movement Flush: find a 10 metre space you can work in; keep moving consistently for 30 seconds of each movement, no rest. Flush out legs, get a good sweat on, and get ready to go for tomorrow! Keep moving for 10 minutes total (5 rounds of each movement) A. Jog B. Carioca C. Butt Kickers D. Athletic Skip
Movement
A
Prone Shoulder Blackburn - 1 x 5 Bear Crawl Pass Thru - 1 x 8/side Bear Crawl Singles - 1 x 6 of each movement (up up, back back, left left, right right = 1)
Activation
B
Single Leg Glute Bridge with Band Serratus Reach - 1 x 10/side Band Good Morning - 1 x 15 Single Leg Rotational Deadlift - 1 x 8/side
C
Conventional Deadlift
8, 6, 5, 5, 5
D1
Eccentric Barbell RDL
3 x 5
D2
Deficit DB Split Squat
3 x 6
Circuit
E
Perform A, B, C in a circuit, repeat 6-8 rounds. Minimal rest. A. Rhythmic Lateral Bounds - 20 total (10/side) B. Up Down Burpee - 15 C. Athletic Stance Band Pallof Press - 10/side
F1
Landmine Core
6, 9, 12
F2
Bent Knee Bird Dog
6, 9, 12
Movement
A
Side Lying T-Spine Windmill - 1 x 10/side Quadruped T-Spine Rotation - 1 x 10/side Wall Slide + Takeoff - 1 x 10
Activation
B
Standing Band Pull Apart - 1 x 20 Yoga Pushup - 1 x 10 Quadruped Serratus Press + Reach - 1 x 8/side
C
Lockout Range Anderson Bench Press
8, 6, 5, 5, 5
D1
Deadstop 1-arm DB Row
3 x 8
D2
Standing 1-arm Strict Landmine Press
3 x 8
E1
DB Farmer's Walk
3 x 1 @ 30
E2
Pushup Complex - Wide, Narrow, Diamond
3 x 6
Circuit
F
Repeat 3-4 rounds, rest as needed. A. DB Manmakers - 10 B. DB Hammer Curls - 10/side C. TRX Fallout + Triceps Extension - 10
Ian Schnarr
Ian's built a reputation on delivering personalized, results-driven training that goes beyond cookie-cutter programs. With a BSc in Kinesiology, numerous strength & conditioning certifications, and over 14 years of in-the-trenches experience training NHL stars, Olympians and everyday adults, he emphasizes strength, quality movement and injury resilience as the foundation for lasting results.
Success isn't about gimmicks - it's about smart, proven training that builds strength, resilience and performance. With 14+ years of experience coaching elite athletes and everyday adults, my programs are built for real results - no fluff. Move better, str
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Nick Hannah
Registered Physiotherapist & Coach
Verified Athlete"I'm no slouch when it comes to training, but I want everyone to know - Ian's program has made me the strongest I've ever been in my life. Whether you're looking to move better, stronger, faster - he's your guy. He knows what he's talking about and he's not going to steer you in the wrong direction!"
Nic Hague
NHL Defenseman, 2023 Stanley Cup Champ
Verified Athlete"I've trusted Ian with my training for the last 12 years. Each offseason, he individualizes my program to ensure I'm getting the training that best suits my needs. His attention to detail and ability to make subtle, impactful changes have been influential in my development. I can't thank him enough!"
Tyler Soucie
Founder, Velo Baseball
Verified Athlete"His ability to tailor programming to individual needs—whether for recovery, athletic development, or overall well-being—is what makes him an outstanding trainer. I highly recommend Ian to anyone looking to increase athletic performance, recover from injury, or optimize function for everyday life!"
Boris Katchouk
NHL Forward, '18 World Junior Gold Medal
Verified Athlete""I've been training with Ian for the past 13 years...he's a hardworking, dedicated, intelligent coach who shows up day in and day out with a contagious work ethic. His loyalty and selflessness make him a person you want to have in your corner through the good times and the bad!""
When you join a team you’re getting more than programming, you’re joining an online community.
OUTPerform Monthly Membership Program
OUTPerform Monthly Membership Program
OUTPerform Monthly Membership Program
