Beach SZN

American Performance Training

Strength & Conditioning, Bodybuilding, Powerlifting, Functional Fitness, Functional Training

Coach

John Perry

Beach SZN is a program for the person who believes in the motto, "Look good, feel good, play good". Beach SZN will have you lifting heavy weight, moving weight fast, getting a pump, and a touch of conditioning to keep the cardiovascular system in shape. You will have three total body lifts each week with some Olympic Lifting, Powerlifting, and traditional hypertrophy training in the program. On Tuesday and Thursday there will be circuits to help train your aerobic system and the training week wraps up on Saturday with a Mobility circuit.

$19 / mo

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Increase Strength

Get stronger with the ground breaking Strength Supersets within Beach SZN

Increase Your RFD

Turn that strength into power with the Olympic lifting, Intensive Plyometrics and Sprinting that is programmed into every workout

Challenge Your Weaknesses

Turn you weakness into strengths with the unique training approach that is engrained with the program

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 6 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

Delivered through TrainHeroic

Equipment

Required

Squat rack, barbells, dumbbells, Medicine Balls, bumper plates,

Recommended

Lat Pulldown, Machine Row, treadmill, rower, assault bike

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

Heavy Squat Day

Jump Rope

1 x 100

Spider Stretch

1 x 8

Half Kneeling T-Spine Rotation Crunch

1 x 8

Bretzel Stretch

1 x 30

Paloff Press Walk Out

1 x 8

Alternating Bodyweight Lunge

1 x 8

Band Pull-Apart

1 x 10

Overhead Squat

1 x 10

Box Jump-

1 x 10

Hang Clean-

4 x 3

Front Squat-

4 x 5

TRX Row-

4 x 8

Dumbbell 1-1-2 Bench Press

4 x 5

DB Reverse Lunge-

4 x 6

Weighted Close Grip Push Up

3 x 12

Chin Up

3 x MAX

Sissy Squat

3 x 12

DB Alternating Curl

3 x 12

Cable Tricep Extension

3 x 12

DB Lateral Raise

3 x 12

Monday

Circuit Day #1

Prep

Speed Prep Dynamic

Warm up with an easy (5/10 effort) 2 minutes on stationary bike or treadmill. Perform 10 reps of each: Leg Swings, World's Greatest Stretch, Cat Camel Perform each for 15 yds: High Knee Carioca, High Knees, Butt Kickers, A Skip, B Skip, C Skip, Single Leg Pistons and Triple Bounce....All of these should be performed explosively with aggressive knee drive & force put back into the ground each rep 10 Yard Sprint at 80% x 2 reps 10 Yard Sprint at 90% x 2 reps 10 Yard Sprint at 100% x 2 reps

MB Slam

1 x 10

MB Sit Up

1 x 10

Air Squat

1 x 10

Yoga Push Up

1 x 10

Band Pull-Apart

1 x 10

Assault Bike

1 x 10

Tuesday

Big Press Day

Treadmill Work

1 x 2:00

Leg Swings

1 x 10

Forearm Y Wall Slide

1 x 10

Alternating World's Greatest Stretch

1 x 10

Side Plank

1 x 45

Plate Shoulder Prep

1 x 10

Air Squat

1 x 10

Skater Hop to Broad Jump

1 x 8

Barbell Split Jerk

4 x 3

Barbell Bench Press

4 x 5

Goblet Squat-

4 x 8

Dumbbell Row

4 x 6

Supine Hamstring Curl

4 x 8

Dips

3 x 12

Lat Pulldowns

3 x 12

Copenhagen Plank

2 x 30

DB Concentration Curls

DB Skull Crushers

3 x 12

Dumbbell Shrugs

3 x 15

Wednesday

Circuit Day Part Deaux

Prep

Speed Prep Dynamic

MB Wall Ball

1 x 10

MB Russian Twist

1 x 10

Alternating Bodyweight Lunge

1 x 10

Feet Elevated Push Up-

1 x 10

TRX Row-

1 x 10

Rowing

1 x 100

Thursday

Pick Heavy Stuff Up

Assault Bike

1 x 2:00

Pigeon Stretch Iso Hold

1 x 30

Cat Camel Stretch

1 x 12

Kneeling Adductor T-Spine Rotation

1 x 10

Bicycle Sit-Ups

1 x 20

Hip Thrust - Bodyweight

1 x 10

Cable Face Pull

1 x 15

DB Lateral Lunge-

1 x 8

Hurdle Hop to Broad Jump

1 x 6

Power Clean-

4 x 3

Barbell Deadlift-

4 x 5

Dumbbell Incline Bench Press

4 x 6

Dumbbell Chest Supported Row

4 x 6

Single Leg Squat-

4 x 6

DB Chest Fly

3 x 15

Dumbbell Reverse Fly

3 x 15

Calf Raise

3 x 15

Seated Incline DB Curls

3 x 12

DB Overhead Tricep Extension

3 x 15

Cable Face Pull

3 x 20

Friday

Recovery Day

Conditioning

Recovery Flow

Start the circuit with 2 minutes on the bike/assault bike/rower then perform each exercise in video for 10 reps (Bretzel stretch and side planks for 30 seconds each side) Repeat this process for 3 rounds with no rest (should be done at an moderate pace the whole time)

Coach

More from American Performance Training

John Perry

Certified Strength and Conditioning Specialist who currently trains Military Special Operators. Extensive Strength and Conditioning experience in pro baseball and college levels, most recently with the Texas Rangers. Experience training MLB and MiLB players, ACC football and baseball players, professional basketball players, and Olympians.

Look Good to Feel Good to Play Good

Beach SZN will have you ready for anything that comes your way whether that is hanging out with your friends or playing a pickup basketball game with them. Beach SZN will get your stronger, more powerful, more mobile, and in better shape. Stop wasting time

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The Proof

Ricky Vanasco

RHP, Los Angeles Dodgers Organization

Verified Athlete

"The training was intense! It's meant for you to push yourself beyond your limitations! JP was a great leader and motivator in that weight room. As well as always making sure safety and form were top priorities."

Ryan Garcia

RHP, Texas Rangers Organization

Verified Athlete

"I can't commend JP enough. I worked with him for 3+ years and he helped me get back into good health after multiple injuries. He genuinely cares about your goals, strikes the right balance between seriousness and friendly atmosphere, and is a great fit for anyone on their strength journey."

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Beach SZN