Functional Performance

Beyond Performance LLC

Strength & Conditioning

Coach

Francis J. Huldi, M.A., CSCS

Welcome to the Beyond Performance Strength & Conditioning Team! If you are looking for a program that helps you move better, feel better, and perform better, you're in the right place. The program implements a carefully designed progressive loading scheme and conditioning model created to optimize functional movement patterns, increase strength, improve rate of force development, and maximize total work capacity. With consistent effort and responsible life style choices, you can expect to build lean muscle mass, improve body composition, and crush your personal records. Sound like the program you are looking for? Start the FREE one-week trial to see if the Beyond Performance Strength & Conditioning Team is right for you!

Looking forward to having you on board!

$49 / mo

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Why Train with Beyond Performance?

Grounded in sport science, our research driven training philosophy provides a comprehensive approach to improving physical performance that gets results. Our mission is to take the guess work out of training and make high-level strength and conditioning programming accessible to athletes and recreational lifters at all levels. All you have to do is put in the work, we'll take care of the rest.

Train with a Qualified Professional

M.A. Exercise Physiology // B.S. Kinesiology and Rehabilitation Sciences // Certified Strength and Conditioning Coach // Certified Tactical Strength and Conditioning Facilitator // Certified Corrective Exercise Specialist // Certified Functional Movement Screen Professional

Features

Access to your coaches

A dedicated coach who will hold you accountable and provide the feedback you need to grow

Programming 5 days per week

Weekly strength and conditioning training that’s accessible and challenging for athletes and individuals of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Years of education and experience to provide the tools and guidance you need to succeed

Committed Teammates

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

Delivered through TrainHeroic

No more confusing PDFs. Your coach and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Dumbbells // Barbell + Weighted Plates // Bench // Weight Rack // Gym Access

Recommended

Medicine Ball // Physio Ball // Large & Small Bands

Sample Week

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

Sunday

PEAK I. — STRENGTH — LOWER BODY MEDIUM INTENSITY

Band TKE Partial Squat

1 x 15

Hip Bridge Hamstring Walk Outs

1 x 5

Deadbug Series

1 x 1

Davinci Side Bridge

1 x 0:15

Single-Leg RDL Reach w/ MedBall

1 x 7

Deep Squat Progression

1 x 5

Barbell Back Squat

5, 3, 1 @ 50, 60, 70 %

1/2 Kneeling Loaded Ankle Mobility

1 x 6

Adductor Side Bridge ISO

1 x 15

Single Leg Balance Rotation

1 x 5

Barbell Back Squat

4 x 3 @ 80 %

Counter Movement Vertical Jump

4 x 5

Dumbbell Split Squat

3 x 8

Off-Set Dumbbell RDL

3 x 8

Physioball Prone Bridge Rockers

3 x 20

Stationary Bike

1 x 5:00

Monday

PEAK I. — STRENGTH — UPPER BODY MEDIUM INTENSITY

Shoulder External Rotation w/ Band

1 x 15

Shoulder Internal Rotation w/ Band

1 x 15

Inverted Body Weight Row

1 x 00

Push Up into "T"

1 x 12

Hip Bridge w/ Alternating KTC

1 x 12

Shoulder Taps

1 x 20

Shoulder Width +1 Barbell Bench Press

5, 3, 1 @ 50, 60, 70 %

Prone Overhead Press

1 x 20

Prone Snow Angels

1 x 10

MedBall Chest Pass Into Ground

1 x 5

Shoulder Width +1 Barbell Bench Press

4 x 3 @ 80 %

Explosive Supine MedBall Chest Pass

4 x 5

Dumbbell Bent Over Row

3 x 8

AE Standing Dumbbell Overhead Press

3 x 16

Pallof Press I Raise

3 x 10

Long Sprints

4 x 0:30 @ 2:00

Tuesday

PEAK I. — STRENGTH — MOBILITY

Active Straight Leg Raise

1 x 10

Hamstring Floss

1 x 10

90/90 Shin Box Rotation Stretch

1 x 10

1/2 Kneeling Loaded Ankle Mobility

1 x 6

Deep Squat Progression

1 x 5

Heel Sitting T-Spine Rot. w/ FR

1 x 10

Bretzel Stretch

1 x 10

Prone Snow Angels

1 x 10

Adductor Rock

1 x 6

A10

1/2 Kneeling RFE Quad Stretch w/ Lat. Flex. + Rot.

1 x 10

A11

GOAT Stretch

1 x 5

Wednesday

PEAK I. — STRENGTH — LOWER BODY MEDIUM INTENSITY

Band TKE Partial Squat

1 x 15

Hip Bridge Hamstring Walk Outs

1 x 5

Deadbug Series

1 x 1

Davinci Side Bridge

1 x 0:15

Single-Leg RDL Reach w/ MedBall

1 x 7

Deep Squat Progression

1 x 5

Barbell Back Squat

4, 2, 1 @ 60, 70, 80 %

1/2 Kneeling Loaded Ankle Mobility

1 x 6

Adductor Side Bridge ISO

1 x 15

Single Leg Balance Rotation

1 x 5

Barbell Back Squat

4 x 2 @ 90 %

Counter Movement Vertical Jump

4 x 5

Barbell RDL

3 x 6

Dumbbell Step Up

3 x 6

Deadbug Series w/ Medball

3 x 1

Stationary Bike

1 x 5:00

Thursday

PEAK I. — STRENGTH — UPPER BODY HIGH INTENSITY

Shoulder External Rotation w/ Band

1 x 15

Shoulder Internal Rotation w/ Band

1 x 15

Inverted Body Weight Row

1 x 00

Push Up into "T"

1 x 12

Hip Bridge w/ Alternating KTC

1 x 12

Shoulder Taps

1 x 20

Shoulder Width +1 Barbell Bench Press

4, 2, 1 @ 60, 70, 80 %

Prone Overhead Press

1 x 20

Prone Snow Angels

1 x 10

MedBall Chest Pass Into Ground

1 x 5

Shoulder Width +1 Barbell Bench Press

4 x 2 @ 90 %

Explosive Supine MedBall Chest Pass

4 x 5

Barbell Bent Over Row

3 x 6

Incline Dumbbell Bench Press

3 x 6

Prone Bridge Pull Throughs

3 x 14

Continuous Running

1 x 35:00

Coach

More from Beyond Performance LLC

Francis J. Huldi, M.A., CSCS

I am fascinated with the elastic limits of the human body and have a passion for helping athletes at all levels push the boundaries of physical performance and unlock their athletic potential. Using my background in exercise physiology and research driven approach, I am dedicated to providing comprehensive training that optimizes functional movement and enhances physical performance.

UNLOCK YOUR POTENTIAL

Beyond Performance takes the guesswork out of training by providing meticulously designed strength and conditioning programming that gets you results. We are with you every step of the way. Our mission is you success!

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FAQs

Who is this training for?

Anyone looking to optimize functional movement patterns, build muscle, increase strength, maximize force production, and improve endurance. The program features progressive loading and conditioning scheme designed to maximize progress and get results.

What should I expect on an average training day?

Each session has either a lower body or an upper body focus and always begins with movement prep and activation. That is followed by balanced resistance training and finishes with conditioning work. You can also expect to find mobility exercises strategically paired with the resistance training.

What happens if I miss a day?

Life happens, and perfect adherence is not always feasible. That's okay, because if you miss a session you can always make it up on an off day. With TrainHeroic you have the freedom to move training sessions to work with your schedule.

What does a week of training look like?

This program implements an upper / lower body split. Mondays and Thursdays are lower body days, and Tuesdays and Fridays are upper body days. The first two days of the week are medium intensity (moderate load and moderate volume). The last two days are high intensity (heavy load, low volume).

The Proof

Eric Lopez

Recreational Lifter | PR Chaser

Verified Athlete

"Huge Success After Using Beyond Performance Training For Only 3 Months! Francis' program has helped me progress much faster than ever before. I was able to increase my back squat from 375 to 405 and my bench press from 255 to 275 within 90 days."

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Customer Reviews

Overall Rating

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