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BTA Performance - Building Strength

Beast Training Academy

Functional Training, Functional Fitness
Coach
Coach Joe

BTA Performance - Building strength is 2 four week cycles of our strength building program. This is the perfect program to build strength, increase your conditioning and get moving. This will follow Coach Joe's 4 quarter programming.

The 4 quarter program has 6 parts to it. Pregame is the warm up. This will get your body ready for your daily tasks. 1st Quarter will be conditioning everyday we will have some conditioning built into the program, some being just hitting some cardio with most be some kind of WOD. The 2nd quarter is our strength training. Broken into 2 parts the skill (big lift) and auxiliary work (thing to make you better in the big lift). 3rd Quarter will be core or midline. We know that the core is the most important part of any program. A strong core = strong body. The 4th quarter will be recovery/cooldown portion. This is important to attack to help with recovery and injury prevention. The final part is Overtime. This will be a 5 min stretch at the end of the night to improve flexibility and body movement patterns.

Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell // Dumbbell // Bands // Box // Jump Rope // Bench
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Sample Week
Week 1 of 8-week program
Sunday
BTA Performance Horizontal Push/Pull W1

Pregame

A

Prep Work 1

Foam Roll -Hamstring, Quads and Hips Banded Mobility -Pass Throughs -Hi Low Mobility -Throwing Mobility Compete 10y of Knee Hug to lunge Frankenstiens Quad Stretch Toe Touch Squat Slides High Knees Butt Kickers

1st Quarter

B

BTA Cardio Warm up

15 min cardio warm up. U Pick. We want to elevate the heart rate and just warm up. We are not trying to break any records.

C

Bench Press

5, 5, 3, 5, 5, MAX @ 40, 45, 50, 55, 65, 75 %

D1

TRX Push-Up

4 x 12

D2

Rear Delt Flyes

4 x 12

E1

ROTATIONAL SINGLE-ARM LANDMINE PUSH PRESS

4 x 12

E2

Snatch Grip Rows

4 x 12

3rd Quarter

F

BTA Core #1

Complete 3 rounds 12e MB Side Throws (you can use a band attached to Rig to supplement) 12 MB Table Top Sit Ups 6 Inchworms

4th Quarter

G

BTA Full Body Recovery

PVC Upper Body Mobility Squat Mobility (R) Runners Lunge (R) Runners Lunge Hamstring Stretch Squat Mobility (L) Runners Lunge (L) Runners Lunge Hamstring Stretch Down Dog Boot Strappers

H

Static Stretch

Monday
BTA Performance Legs W1

Pregame

A

Prep Work 1

Foam Roll -Hamstring, Quads and Hips Banded Mobility -Pass Throughs -Hi Low Mobility -Throwing Mobility Compete 10y of Knee Hug to lunge Frankenstiens Quad Stretch Toe Touch Squat Slides High Knees Butt Kickers

Beast 112922

B

3 Rounds for time 250m Row 15 MB Slams 75 Jump Rope 15 Table top sit ups

C

Back Squat

5, 5, 3, 5, 5, MAX @ 40, 45, 50, 55, 65, 75 %

D1

Deadlift

4 x 12

D2

Landmine Squat

4 x 12

E1

Goata Drop In

4 x 12

E2

Hip Thrust

4 x 12

Conditioning

F

BTA Core #2

12 MB Sit Ups 12 Military Knees to Elbows

4th Quarter

G

BTA Full Body Recovery

PVC Upper Body Mobility Squat Mobility (R) Runners Lunge (R) Runners Lunge Hamstring Stretch Squat Mobility (L) Runners Lunge (L) Runners Lunge Hamstring Stretch Down Dog Boot Strappers

H

Static Stretch

Tuesday
BTA Performance Vertical Push/Pull W1

Pregame

A

Prep Work 1

Foam Roll -Hamstring, Quads and Hips Banded Mobility -Pass Throughs -Hi Low Mobility -Throwing Mobility Compete 10y of Knee Hug to lunge Frankenstiens Quad Stretch Toe Touch Squat Slides High Knees Butt Kickers

1st Quarter - Adults

B

Run Bike Row Conditioning Test

Complete for time 800m Run (.48 miles) 1000m/800f Row 48m/36f Bike (Assault bike / Indoor Cycle Bike) Compete all 3 for time. Rest as much as you need to, little as possible. If you do not have all 3 pieces of equipment. You can do Run, Row, Run Run, Run, Run Row, Run, Row

C

Shoulder Press

5, 5, 3, 5, 5, MAX @ 40, 45, 50, 55, 65, 75 %

D

DB Snatch

4 x 6

E1

Beast Bike/Row

21, 15, 9

E2

DB Snatch

21, 15, 9

E3

Knees to Elbows

21, 15, 9

3rd Quarter

F

BTA Core 3

Complete 3 Rounds of 20y SA Overhead Farmers walk (L) 20y SA Overhead Farmers walk (R) 30s Hanging hollow hold 30s Side plank each side

4th Quarter

G

BTA Full Body Recovery

PVC Upper Body Mobility Squat Mobility (R) Runners Lunge (R) Runners Lunge Hamstring Stretch Squat Mobility (L) Runners Lunge (L) Runners Lunge Hamstring Stretch Down Dog Boot Strappers

H

Static Stretch

Thursday
BTA Performance Hinge/back W1

Pregame

A

Prep Work 1

Foam Roll -Hamstring, Quads and Hips Banded Mobility -Pass Throughs -Hi Low Mobility -Throwing Mobility Compete 10y of Knee Hug to lunge Frankenstiens Quad Stretch Toe Touch Squat Slides High Knees Butt Kickers

Beast 120122

B

3 Rounds 500m Row / 24kcal Bike / ..24 mile run 15 OH Squats (light / PVC)

C

Deadlift

5, 5, 3, 5, 5, MAX @ 40, 45, 50, 55, 65, 75 %

D1

Romanian Deadlift

4 x 12

D2

Landmine Rows

4 x 12

E1

1-Arm DB Row

4 x 12

E2

TRX Pull Up

4 x 12

Conditioning

F

BTA Core 4

Complete 3 rounds of 20 Butterfly sit ups 20 Deadbugs (w/ Med Ball)

4th Quarter

G

BTA Full Body Recovery

PVC Upper Body Mobility Squat Mobility (R) Runners Lunge (R) Runners Lunge Hamstring Stretch Squat Mobility (L) Runners Lunge (L) Runners Lunge Hamstring Stretch Down Dog Boot Strappers

H

Static Stretch

Friday
Aux Day w1

Pregame

A

Prep Work 1

Foam Roll -Hamstring, Quads and Hips Banded Mobility -Pass Throughs -Hi Low Mobility -Throwing Mobility Compete 10y of Knee Hug to lunge Frankenstiens Quad Stretch Toe Touch Squat Slides High Knees Butt Kickers

1st Quarter

B

BTA Cardio Warm up

15 min cardio warm up. U Pick. We want to elevate the heart rate and just warm up. We are not trying to break any records.

C1

Seated DB Shoulder Press

4 x 12

C2

DB 3-Way Raise

4 x 12

C3

DB Tricep Extension

4 x 12

D1

Banded Tricep Pushdown

4 x 12

D2

Skull Crushers

4 x 12

D3

4-Way Dead Bug

4 x 12

E1

Hanging Knee Raise

4 x 12

E2

Heel Taps

4 x 24

E3

Ab Wheel

4 x 8

4th Quarter

F

BTA Full Body Recovery

PVC Upper Body Mobility Squat Mobility (R) Runners Lunge (R) Runners Lunge Hamstring Stretch Squat Mobility (L) Runners Lunge (L) Runners Lunge Hamstring Stretch Down Dog Boot Strappers

Coach
coach-avatar Coach Joe

Beast Performance Coach, General Manager, Director of Programming Beast Training Academy and Fitness Premier. Youth Football Coach and IHSA Football Official Hi I’m Coach Joe. I’m a husband, father, personal trainer, entrepreneur and football coach. My main passion is in sports, conditioning and getting the highest performance out of people.

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Adult Fitness Athlete

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BTA Performance - Building Strength