Functional Performance

Beyond Performance LLC

Strength & Conditioning

Coach

Francis J. Huldi, M.A., CSCS

Welcome to Functional Performance, the advanced strength training team of Beyond Performance! If you're seeking a program that will elevate your physical strength to the next level, look no further. Our programming comprises of four strength peaks throughout the year, each consisting of three distinct training blocks.

This program is designed for individuals who want to improve their maximum strength, become more powerful and explosive, and have some prior training experience. Our programming uses advanced training techniques to help you achieve your goals.

The first block, "Strength Endurance", helps build lean muscle and develops aerobic capacity. The subsequent block, "Strength", includes specific phases for eccentric, isometric, and concentric training to develop the body's force-producing mechanisms. The third block, "Power", enhances neuromuscular efficiency to improve the rate of force development. These blocks are cycled throughout the year to keep you progressing towards your goals.

At Beyond Performance, we leave no stone unturned in providing you with a road map to crush your personal records. We're excited to have you on board!

$49 / mo

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Why Train with Beyond Performance?

At Beyond Performance, we're dedicated to helping athletes and lifters of all levels achieve their goals. Our training philosophy is grounded in sport science and provides a comprehensive approach that gets results. We take the guesswork out of training providing detailed, cutting-edge programming, so all you have to do is put in the work. Our mission is your success.

Train with a Qualified Professional

Coach Francis has advanced degrees in exercise physiology and kinesiology & rehabilitation sciences, as well as certifications as a strength and conditioning coach, tactical strength and conditioning facilitator, corrective exercise specialist, and functional movement screen professional.

Who is this Team for?

The Functional Performance Team is for advanced lifters and athletes seeking cutting-edge, research-driven training. The programming implements advanced techniques, such French Contrast Method and Cluster Sets, to elicit physiological adaptations that will optimize physical performance. Join a team of PR Chasers and High Performers and take your performance to the next level.

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 advanced athletes and individuals with weightlifting experience.

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.

Take your Performance to the Next Level

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

Start My 7-Day Free Trial

FAQs

What should I expect on an average training day?

Each session begins with movement prep and activation, followed by either a lower or upper body focus of balanced resistance training. Expect mobility exercises strategically paired with resistance training for efficient and effective training.

What happens if I miss a day?

No worries! With TrainHeroic you have the freedom to move training sessions around on your calendar to work with your schedule.

What does a week of training look like?

Our program features an upper/lower body split. Lower body days are on Mondays and Thursdays, while upper body days are on Tuesdays and Fridays. The first two days are medium intensity, while the last two are high intensity, optimizing your performance with undulating periodization.

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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When you join a team you’re getting more than programming, you’re joining an online community.

Functional Performance