1% BETTER

Branislav Keckes Personal Trainer

Coach
Branislav "Brani" Keckes

Join interactive and most supportive community.

Feel amazing with pain-free joint-friendly workouts that build muscle, help you get stronger, and give you the biggest pumps of your life.

Being able to train for a lifetime is about finding out what the best exercises are for you and then putting them in a balanced program that is specifically focused on helping you get stronger, build more muscle, and move better.

As we age, we often fall out of alignment with the form of training we're utilizing and the old adage "what got you to where you are likely won't be the thing to get you to where you want to go" rings true here.

1% BETTER is made up of 3 Full-Body Strength Sessions & 1 Aerobic Conditioning Sessions & 1 Mobility Session.

Full Body sessions are incredible efficient and will allow you the freedom to train as little or as frequently as you want.

If you like marathon training sessions that leave you beat up everyday, 1% BETTER will not be for you. We train HARD on the right exercises on the right days to elicit the best results you have ever experienced.

Experience what 1% BETTER can do for your physique, your performance, and your motivation - today.

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Random Workouts = Random Results
Stop doing random workouts! Following a structured training program with a clear progression will help you get 1% BETTER every day, every week, every month.
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Training For Life
Walking around the Disney Land all day long is not an easy task. Imagine what's your experience of the place going to be as a fit and strong person, rather than weak and unhealthy. The hard work, the consistency, the dedication, the determination, the desire, the work ethic, the great success and the great failures - they all transfer to your every day life.
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Team Support
Surround yourself with people who get you, who insipire you, who are going to lift you higher.
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Work Hard But Also Smart
Doing some gruelling HIIT workouts won't get you far. Especially if you have a busy lifestyle, stressful job and you're experiencing constant pain and aches. This training program will make you work hard but with a huge emphasis on proper warm up, correct movement and overall well balanced structure.
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Live Long, Live Strong
"Exercise is by far the most potent longevity drug. The data are unambiguous: Exercise not only delays actual death but also prevents both cognitive and physical decline better than any other intervention. It is the single most potent tool we have in the health-span-enhancing toolkit—and that includes nutrition, sleep, and meds." - Peter Attia
Features
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Access to your coach
Coach Brani will hold you accountable and provide the feedback you need to grow
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Programming 3 days per week
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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Detailed, expert instruction
Coach who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Your coach and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Gym access
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
Week 1 Day 3

WARM UP

A

FULL BODY PREP Never skip your warm-up! This is the stuff that will make sure you're feeling better, moving better, performing better, and having better results. Get through these exercises as fast as you can but also with PERFECT FORM!!! I'm guessing that some of you have never performed these exercises before or you have never performed them with the INTENTION that I put behind them. The intention is what separates you from the rest. Focus on every second of every exercise so you can get the most out of them. I never do things just to do them. You get out what you put in. Rome wasn't built in 1 day and neither is a savage body. Take good care of it and it'll take care of you. Focus up! 1 - Foam roll upper back, lats, glutes, hamstrings, calves, and quads 2- Cat-cow x 5 3 - Side-lying T-spine rotation x 5 per side 4 - Floor slides x 10 5 - 90/90 hip mobility x10 (5 on each side, keep your hands on the floor behind you if needed) 6 - Deadbug x20 7 - Prone snow angels x 10 8 - Bodyweight squat x 10 PS: this may take a few minutes when you do it the first few times but very soon you'll be able to get through this within a few minutes.

POWER

B

Plyometrics is a type of exercise training that uses the speed and force of different movements to build muscle power. Emphasis words SPEED and POWER. I want you to perform these 2 exercises as fast and as explosive as you can. 2 sets 5 box jump As long as you can dead-hang -rest 30 sec

C1

Dual dumbbell split squat

4 x 6

C2

Birddog

4 x 6

D

Seated Row

4 x 8

E1

Half Kneeling Dumbbell Press

3 x 10

E2

Dumbbell lateral raise

3 x 10

FINISHER

F

Conditioning: This is high-intensity interval training only using one piece of equipment. If you don't have access to a bike use a rowing machine, spin bike, or treadmill. This is GO TIME. Give it your maximum effort! 5 rounds 10-sec MAX effort Airbike 50-sec rest

Thursday
Week 2 Day 1

WARM UP

A

FULL BODY PREP Never skip your warm-up! This is the stuff that will make sure you're feeling better, moving better, performing better, and having better results. Get through these exercises as fast as you can but also with PERFECT FORM!!! I'm guessing that some of you have never performed these exercises before or you have never performed them with the INTENTION that I put behind them. The intention is what separates you from the rest. Focus on every second of every exercise so you can get the most out of them. I never do things just to do them. You get out what you put in. Rome wasn't built in 1 day and neither is a savage body. Take good care of it and it'll take care of you. Focus up! 1 - Foam roll upper back, lats, glutes, hamstrings, calves, and quads 2- Cat-cow x 5 3 - Side-lying T-spine rotation x 5 per side 4 - Floor slides x 10 5 - 90/90 hip mobility x10 (5 on each side, keep your hands on the floor behind you if needed) 6 - Deadbug x20 7 - Prone snow angels x 10 8 - Bodyweight squat x 10 PS: this may take a few minutes when you do it the first few times but very soon you'll be able to get through this within a few minutes.

POWER

B

Plyometrics is a type of exercise training that uses the speed and force of different movements to build muscle power. Emphasis words SPEED and POWER. I want you to perform these 2 exercises as fast and as explosive as you can. 2 sets 5 squat jump 5 clapping push-ups -rest 30 sec

C1

Goblet Squat

4 x 8

C2

Wall leaning double leg calf raise

4 x 12

D

Dumbbell bench press

4 x 8

E1

Chest-Supported DB Row

3 x 10

E2

Chest supported reverse flyes

3 x 10

FINISHER

F

Arms and core 3 sets 12 dumbbell skull crusher 12 Side plank rotation on each side 12 hammer curl 12 V-ups -rest as much as needed

Saturday
Week 2 Day 3

WARM UP

A

FULL BODY PREP Never skip your warm-up! This is the stuff that will make sure you're feeling better, moving better, performing better, and having better results. Get through these exercises as fast as you can but also with PERFECT FORM!!! I'm guessing that some of you have never performed these exercises before or you have never performed them with the INTENTION that I put behind them. The intention is what separates you from the rest. Focus on every second of every exercise so you can get the most out of them. I never do things just to do them. You get out what you put in. Rome wasn't built in 1 day and neither is a savage body. Take good care of it and it'll take care of you. Focus up! 1 - Foam roll upper back, lats, glutes, hamstrings, calves, and quads 2- Cat-cow x 5 3 - Side-lying T-spine rotation x 5 per side 4 - Floor slides x 10 5 - 90/90 hip mobility x10 (5 on each side, keep your hands on the floor behind you if needed) 6 - Deadbug x20 7 - Prone snow angels x 10 8 - Bodyweight squat x 10 PS: this may take a few minutes when you do it the first few times but very soon you'll be able to get through this within a few minutes.

POWER

B

Plyometrics is a type of exercise training that uses the speed and force of different movements to build muscle power. Emphasis words SPEED and POWER. I want you to perform these 2 exercises as fast and as explosive as you can. 2 sets 5 broad jump 10 med ball chest pass -rest 30 sec

C1

Dumbbell RDL

4 x 8

C2

Bench thoracic extension

4 x 5

D

Lat Pulldown

4 x 8

E1

Incline DB Bench Press

3 x 10

E2

Incline dumbbell chest flyes

3 x 10

FINISHER

F

Arms and core 3 sets 12 tricep pushdown 12 cable bicep curl 50-sec plank -rest as much as needed

Coach
coach-avatar Branislav "Brani" Keckes

Brani believes that consistency, hard work and integrity are the key elements to success in fitness and in life. He's the mastermind behind the workouts. Brani brings an incredibly unique approach to exercise. Workouts are not only backed by science, but effectively help people reach their goals (and look/feel great while doing it).

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Have a plan

Having a clear plan, direction and instructions, helps to improve your focus. When you're focused hard things get easier because you know exactly what to do.

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FAQs
What's included?
Weekly progressive workouts including video demonstrations and instructions.
Do workouts change?
Yes, workouts are periodised in phases. Each phase lasts 4 weeks.
Is cardio included?
This depends on the training phase we're in. Generally, the main focus is strength training and performance. This can include some short burst cardio/conditioning workouts.
Do I need to be experienced lifter?
You should be able to do basic exercises like push ups, squats, lunges, deadlifts.
Can I stop the subscription at any time?
Yes!
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