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!
A1
Band TKE Partial Squat
1 x 15
A2
Hip Bridge Hamstring Walk Outs
1 x 5
A3
Deadbug Series
1 x 1
A4
Davinci Side Bridge
1 x 0:15
A5
Single-Leg RDL Reach w/ MedBall
1 x 7
A6
Deep Squat Progression
1 x 5
B1
Barbell Back Squat
5, 3, 1 @ 50, 60, 70 %
B2
1/2 Kneeling Loaded Ankle Mobility
1 x 6
B3
Adductor Side Bridge ISO
1 x 15
B4
Single Leg Balance Rotation
1 x 5
C1
Barbell Back Squat
4 x 3 @ 80 %
C2
Counter Movement Vertical Jump
4 x 5
D1
Dumbbell Split Squat
3 x 8
D2
Off-Set Dumbbell RDL
3 x 8
D3
Physioball Prone Bridge Rockers
3 x 20
E
Stationary Bike
1 x 5:00
A1
Shoulder External Rotation w/ Band
1 x 15
A2
Shoulder Internal Rotation w/ Band
1 x 15
A3
Inverted Body Weight Row
1 x 00
A4
Push Up into "T"
1 x 12
A5
Hip Bridge w/ Alternating KTC
1 x 12
A6
Shoulder Taps
1 x 20
B1
Shoulder Width +1 Barbell Bench Press
5, 3, 1 @ 50, 60, 70 %
B2
Prone Overhead Press
1 x 20
B3
Prone Snow Angels
1 x 10
B4
MedBall Chest Pass Into Ground
1 x 5
C1
Shoulder Width +1 Barbell Bench Press
4 x 3 @ 80 %
C2
Explosive Supine MedBall Chest Pass
4 x 5
D1
Dumbbell Bent Over Row
3 x 8
D2
AE Standing Dumbbell Overhead Press
3 x 16
D3
Pallof Press I Raise
3 x 10
E
Long Sprints
4 x 0:30 @ 2:00
A1
Active Straight Leg Raise
1 x 10
A2
Hamstring Floss
1 x 10
A3
90/90 Shin Box Rotation Stretch
1 x 10
A4
1/2 Kneeling Loaded Ankle Mobility
1 x 6
A5
Deep Squat Progression
1 x 5
A6
Heel Sitting T-Spine Rot. w/ FR
1 x 10
A7
Bretzel Stretch
1 x 10
A8
Prone Snow Angels
1 x 10
A9
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
A1
Band TKE Partial Squat
1 x 15
A2
Hip Bridge Hamstring Walk Outs
1 x 5
A3
Deadbug Series
1 x 1
A4
Davinci Side Bridge
1 x 0:15
A5
Single-Leg RDL Reach w/ MedBall
1 x 7
A6
Deep Squat Progression
1 x 5
B1
Barbell Back Squat
4, 2, 1 @ 60, 70, 80 %
B2
1/2 Kneeling Loaded Ankle Mobility
1 x 6
B3
Adductor Side Bridge ISO
1 x 15
B4
Single Leg Balance Rotation
1 x 5
C1
Barbell Back Squat
4 x 2 @ 90 %
C2
Counter Movement Vertical Jump
4 x 5
D1
Barbell RDL
3 x 6
D2
Dumbbell Step Up
3 x 6
D3
Deadbug Series w/ Medball
3 x 1
E
Stationary Bike
1 x 5:00
A1
Shoulder External Rotation w/ Band
1 x 15
A2
Shoulder Internal Rotation w/ Band
1 x 15
A3
Inverted Body Weight Row
1 x 00
A4
Push Up into "T"
1 x 12
A5
Hip Bridge w/ Alternating KTC
1 x 12
A6
Shoulder Taps
1 x 20
B1
Shoulder Width +1 Barbell Bench Press
4, 2, 1 @ 60, 70, 80 %
B2
Prone Overhead Press
1 x 20
B3
Prone Snow Angels
1 x 10
B4
MedBall Chest Pass Into Ground
1 x 5
C1
Shoulder Width +1 Barbell Bench Press
4 x 2 @ 90 %
C2
Explosive Supine MedBall Chest Pass
4 x 5
D1
Barbell Bent Over Row
3 x 6
D2
Incline Dumbbell Bench Press
3 x 6
D3
Prone Bridge Pull Throughs
3 x 14
E
Continuous Running
1 x 35:00
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.
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 TrialRecreational 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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