MKG Performance
Coach
Max KG
Features
4 sessions per week
Must use App app to view and log training
Program Training
4 sessions per week
Must use App app to view and log training
Program Training
Sprint Faster
Acceleration and Max Velocity Focused Workouts Every Week
Jump Higher
Vertical Jump Focused training to turn your legs into rockets 🚀
Lift Heavier
Build a monster Power Clean
Features
Programming 6 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
Mental Exercises
Structured mental training exercises to cultivate your inner strength
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
Delivered through TrainHeroic
Sample Week
Week 1 of 12-week program
Sunday
MaxV Sprints and Plyos
A
Sprint Warm Up
1 x 1
B
Sprinting
1 x 10 @ 12:00
C
Max Effort Vertical Jump
1 x 12:00
D
Single Leg Bounding
1 x 20 @ 10:00
E
Floating Heel Lunge Iso
3 x 2 @ 45
Monday
Extensive Plyos Shallow Tier (optional)
A
Extensive Plyo Hop Series
1 x 5:00
Tuesday
Jumps and Lower
A
Broad Jump + Vertical Jump
1 x 10:00
B
Power Clean + Hang Clean
3 x 2
C
Squat
3 x 5
D
Leg Extension
9, 10
E
Seated Calf Raise
2 x 15
F
GHD Weighted Sit Up
2 x 10
Wednesday
Deep Tier Plyos + Upper
A
Deep Tier Plyometrics (Squatty)
1 x 5:00
Thursday
Sprints and Jumps
A
Sprint Warm Up
1 x 1
B
Sprinting
10, 20, 30 @ 4, 4, 2
C
Max Effort Vertical Jump
1 x 12:00
D
Alternating Leg Bounds
3 x 20
E
Repeating/Rhythmic Broad Jumps
3 x 5
F1
Hamstring Bridge Drops
2 x 8
F2
Copenhagen Plank
2 x 0:30
Friday
Clean Pulls and Upper
A
Clean Pull
3 x 5
B
Plyo Push Ups
1 x 8 @ 5:00
C
Dips
3, 5, 10
D
Pull Ups
5 x 3
E
KB Rotational Swings
2 x 10
The Proof
![verified-athlete-avatar]()
Johnathan Sevlie
AKA Beefcake Sensei
Verified Athlete"This program"
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