Time 4 Change Performance & Fitness

Time 4 Change Performance & Fitness Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from Time 4 Change Performance & Fitness, Gym/Physical Fitness Center, PO Box 1631, Espanola, NM.

Troy Campbell, Personal Trainer, Group Fitness Instructor, Core Conditioning Specialist, Functional Fitness Specialist, Strength & Conditioning Coach, Track & Field/Cross Country Coach, Youth Football Coach

08/19/2026

After a two-week hiatus, we’re back in the gym. Unfortunately it’s the day before my knee surgery so we’ll have a bunch of modified training for awhile until the recovery is complete.

This is what we did.

Upper Body Explosive Contrast Strength Training

Superset 1 – Horizontal Power
1️⃣🅰️ Banded Speed Bench Press: 7 × 3 @ 50–60%
1️⃣🅱️ Hands-Release Explosive Push-Ups: 7 × 5
Rest: 60–90 seconds

Superset 2 – Vertical Power
2️⃣🅰️ Landmine Push Press: 5 × 3 @ 70–75%
2️⃣🅱️ Explosive Neutral-Grip Lat Pulldowns: 5 × 5
Tempo: Explode on the pull → 1-second squeeze → 2-second controlled eccentric
Rest: 60–90 seconds

Giant Set 1 – Chest, Upper Back (Not on Video)
3️⃣🅰️ Low-Incline Dumbbell Bench Press: 3 × 10
3️⃣🅱️ Half-Kneeling Single-Arm Cable Rows: 3 × 10/side
3️⃣🅲️ Seated Dumbbell Lateral Raises: 3 × 12
3️⃣🅳️ Face Pulls: 3 × 15

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Time 4 Change LLC Dur PrettyWater ✨🤍𝑭𝒆𝒍𝒊𝒄𝒊𝒂

07/22/2026

Upper Body Explosive Strength

Superset #1 – Explosive Horizontal Power
1️⃣🅰️ Dynamic Effort Bench Press: 6 × 3 @ 50–60% 1RM (Every rep should be as explosive as possible)
1️⃣🅱️ Explosive Plyometric Push-Ups: 6 × 5 (Maximize speed and power off the floor)
Rest: 60–90 seconds

Superset #2 – Explosive Vertical Power
2️⃣🅰️ Push Press: 5 × 3 @ 70–75%
2️⃣🅱️ Speed Close-Grip Lat Pulldowns: 5 × 5–6 (No Pull fast and explosively. 1-second squeeze at the bottom. 2-second controlled return)
Rest: 60–90 seconds

Giant Set #1 – Chest, Upper Back & Rear Delts
3️⃣🅰️ Incline Barbell Bench Press: 3 × 8–10
3️⃣🅱️ Chest-Supported Dumbbell Rows: 3 × 10
3️⃣🅲️ Face Pulls: 3 × 15
3️⃣🅳️ Rear Delt Flyes: 3 × 15
Rest: 60–90 seconds

Giant Set #2 – Arms
4️⃣🅰️ EZ-Bar 2-Phase Curl: 3 × 8
4️⃣🅱️ Static Dumbbell Hammer Curl: 3 × 8/side
4️⃣🅲️ Overhead Rope Triceps Extension: 3 × 10
4️⃣🅳️ Rope Pressdowns: 3 × 10
Rest: 60–90 seconds

Time 4 Change LLC Dur PrettyWater 🥀

07/18/2026

Friday: Upper Body Strength

Dynamic Warm-Up
▪️Band Shoulder Series × 10 each
▪️PVC Pass-Throughs × 15
▪️Scapular Push-Ups × 12
▪️Medicine Ball Chest Pass × 10
▪️Explosive Plyometric Push-Ups × 3 × 5

Superset #1: Primary Horizontal Strength
1️⃣🅰️ Flat Barbell Bench Press: 5 × 5 @ 77.5–80% (increase 5–10 lb if last week’s sets moved well)
1️⃣🅱️ Pendlay Rows: 5 × 5 (Match bench intensity)
Rest: 2 minutes

Superset # 2: Vertical Strength
2️⃣🅰️ Standing Strict Overhead Press: 4 × 6 (Increase 2.5–5 lb if all reps were completed previously)
2️⃣🅱️ Close-Grip Lat Pulldowns: 4 × 6
Rest: 60-90 seconds

Giant Set – Upper Back & Shoulder Development
3️⃣🅰️ Chest-Supported Dumbbell Rows: 3 × 10
3️⃣🅱️ Lean-Away Cable Lateral Raises: 3 × 12
3️⃣🅲️ Face Pulls: 3 × 15
3️⃣🅳️ Rear Delt Flyes: 3 × 12
Rest: 60-90 seconds

Triset – Arms & Grip
4️⃣🅰️ EZ-Bar Preacher Curl: 3 × 10
4️⃣🅱️ Overhead Rope Triceps Extension: 3 × 10
4️⃣🅲️ Plate Pinch Hold: 3 × 40–45 seconds
Rest: 60-90 seconds

Core Block
🅰️ Hanging Knee-to-Elbow Raises Alternative: 3 × 10
🅱️ Ab Wheel Rollouts: 3 × 10
🅲️ Kneeling Cable Crunches: 3 × 15
Rest: 60-90 seconds

07/16/2026

Lower Body Explosive Strength & Speed

Dynamic Warm-Up

Superset # 1: Posterior Chain
1️⃣🅰️ Barbell Good Mornings: 3 × 8
1️⃣🅱️ Heavy KB Swings: 3 × 12

Superset # 2: Power
2️⃣🅰️ Hang Power Cleans (Add a Press if Wanted): 5 × 3 @ 70–80%
2️⃣🅱️ Countermovement Jumps: 5 × 3 (Max height every rep)
Rest: 90–120 seconds

Superset # 3: Dynamic Lower Body
3️⃣🅰️ Banded Box Squats: 5 × 3 @ 50–60%
3️⃣🅱️ Dumbbell Jump Shrugs
(Alternative: Kettlebell High Pulls): 5 × 5
Rest: 60–90 seconds

Superset # 4: Unilateral Athletic Strength
4️⃣🅰️ Bulgarian Split Squats: 3 × 8/leg
4️⃣🅱️ Lateral Step-Ups: 3 × 8/leg
Rest: 60–90 seconds

Time 4 Change LLC Dur PrettyWater ✨🤍𝑭𝒆𝒍𝒊𝒄𝒊𝒂

07/15/2026

Upper Body Explosive Strength & Athletic Power

Dynamic Warm-Up
▪️Band Shoulder Series × 10 each
▪️PVC Shoulder Pass-Throughs × 15
▪️Scapular Push-Ups × 12
▪️Medicine Ball Chest Pass × 10
▪️Medicine Ball Rotational Throws × 8/side
▪️Explosive Plyometric Push-Ups × 3 × 5

Superset # 1: Explosive Horizontal Power
1️⃣🅰️ Dynamic Effort Bench Press: 8 × 3 @ 50–60% 1RM
1️⃣🅱️ Lying Medicine Ball Chest Pass: 8 × 5
Rest: 60–90 seconds

Superset # 2: Explosive Vertical Power
2️⃣🅰️ Push Press: 5 × 3 @ 70%
2️⃣🅱️ Explosive Lat Pulldowns: 5 × 4–6
Rest: 60–90 seconds

Giant Set # 1: Athletic Upper Back & Delts
3️⃣🅰️ Chest-Supported Dumbbell Rows: 4 × 8
3️⃣🅰️ DB Lateral Raises: 3 × 12
3️⃣🅱️ Face Pulls: 4 × 12
3️⃣🅱️ Rear Delt Flyes: 3 × 12
Rest: 60–90 seconds

Triset # 1: Arms & Grip
4️⃣🅰️ Hammer Curls: 3 × 10
4️⃣🅱️ Close-Grip Dips
(or Rope Pressdowns if needed): 3 × 10
4️⃣ 🅲 Finish each round with:
Plate Grip Hold: 30–45 seconds
Rest: 60–90 seconds

Superset # 3: Athletic Finisher
5️⃣🅰️. Alternating Medicine Ball Slams: 3 × 10
5️⃣🅱️. Farmer Carry: 3 × 60 yards (heavy)

Triset 2: Core Block
🅰️ Hanging Knee-to-Elbow Raises: 3 × 10
🅱️ Cable Wood Chops: 3 × 10/side
🅲️ Ab Wheel Rollouts: 3 × 10–12
Rest: 60–90 seconds

Time 4 Change LLC Dur PrettyWater ✨🤍𝑭𝒆𝒍𝒊𝒄𝒊𝒂

07/14/2026

Day 2 - Lower Body Max Strength & Posterior Chain

Dynamic Warm-Up (10–12 minutes)
* Walking knee hugs × 10/leg
* Walking quad stretch × 10/leg
* World’s Greatest Stretch × 5/side
* Leg swings (front/back & lateral) × 15
* Glute bridges × 15
* Bodyweight squats × 15
* Broad jumps × 3 (submaximal)

Superset # 1 – Primary Lower Body Strength
1️⃣🅰️ Back Squat: 5 × 5 @ 75–80% (RPE 7–8)
1️⃣🅱️ Box Jumps: 5 × 3

Superset # 2 – Posterior Chain Strength
2️⃣🅰️ Romanian Deadlift: 4 × 6
2️⃣🅱️ Bulgarian Split Squats: 4 × 6/leg

Superset # 3 – Athletic Lower Body
3️⃣🅰️ Heavy Walking Lunges: 3 × 30–40 yards (or 12 steps/leg)
3️⃣🅱️ Single-Leg RDL: 3 × 8/leg

Core Block - TRISET - Rotation + Anti-Rotation
🅰️ Landmine Rotations: 3 × 10/side
🅱️ Pallof Press: 3 × 12/side
🅲️ Forearm Planks: 3 × 30–45 seconds/side

Time 4 Change LLC Dur PrettyWater ✨🤍𝑭𝒆𝒍𝒊𝒄𝒊𝒂

07/13/2026

Upper Body

Series #1 – Primary Horizontal Strength

1️⃣🅰️ Flat Barbell Bench Press: 5 × 5 @ ~75% (RPE 7–7.5)
1️⃣🅱️ Elevated Pendlay Rows: 5 × 5 @ ~75%

Series #2 – Primary Vertical Strength
2️⃣🅰️ Standing Strict Overhead Press: 4 × 6
2️⃣🅱️ Close-Grip Lat Pulldowns: 4 × 6

Series #3 – V-Taper Builder
3️⃣🅰️ Lean-Away Cable Lateral Raises: 3 × 12
3️⃣🅱️ Straight-Arm Rope Pulldowns: 3 × 12

Series #4 – Arms & Grip
4️⃣🅰️ EZ-Bar Preacher Curls: 3 × 10
4️⃣🅱️ Overhead Rope Triceps Extensions: 3 × 10
4️⃣🅲️ Plate Pinch Holds: 3 × 30–40 seconds

Core Block A – Flexion + Anti-Extension
🅰️ Hanging Knee Raises: 3 × 10–12
🅱️ Ab Wheel Rollouts: 3 × 8–10
🅲️ Kneeling Cable Crunches: 3 × 12

07/12/2026

There’s a difference between working out and training.

Working out is often about burning calories, staying active, or improving appearance.

Training has a purpose. Every lift, sprint, jump, carry, and movement is designed to build strength, power, resilience, and skill that transfers to real life and real performance.

We don’t just exercise, we train. Our goal is to build fitness that translates to the demands of life, work, athletics, and performance, not just the mirror.

Today’s training: Lower Body Explosive Strength + Athletic Performance.

We focused on developing explosive power with hang power cleans, countermovement jumps, and speed front squats; unilateral strength and stability through Bulgarian split squats and crossover lateral step-ups; and finished by building the posterior chain, grip, core stability, and total-body power with good mornings, waiter’s carries, heavy kettlebell swings, and medicine ball slams.

Looking good is a bonus. Being stronger, faster, more powerful, and more capable is the goal.

Series #1: Olympic Power
1️⃣🅰️ Hang Power Cleans: 5 × 3
1️⃣🅱️ Countermovement Jumps): 5 × 3

Series #2: Dynamic Lower Body
2️⃣🅰️ Speed Front Squats (Alternative: Banded Box Squats): 5 × 3 @ 50–60%
2️⃣🅱️ Dumbbell Jump Shrugs (Alternative: Kettlebell High Pulls): 5 × 5

Series #3: Athletic Unilateral Strength
3️⃣🅰️ Bulgarian Split Squats: 3 × 8/leg
3️⃣🅱️ Crossover Lateral Step-Ups: 3 × 8/leg

Series #4: Posterior Chain
4️⃣ Barbell Good Mornings: 3 × 8
4️⃣ Waiter’s Carry: 3 × 60 yards/side
4️⃣ Heavy Kettlebell Swings: 3 × 12
4️⃣ Medicine Ball Slams: 3 × 10



Time 4 Change LLC Dur PrettyWater

Address

PO Box 1631
Espanola, NM
87532

Telephone

+15054289518

Website

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