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Burkel Performance

Burkel Performance

Strength & Conditioning
Coach
Damon Burkel

Strength. Endurance. Work Capacity. Updated Daily.

Burkel Performance is the daily training system I personally follow to build strength, increase work capacity, and stay physically prepared for the demands of life and duty.

I’m Damon Burkel — father, law enforcement officer, and NASM Certified Trainer — and this is the exact style of training I rely on every day to stay strong, capable, and ready for whatever comes next.

This program was built from real-world experience. It blends barbell strength training, hypertrophy work, and running into a structured system designed to build muscle, improve endurance, and develop lasting durability.

Every workout has a purpose. Every week builds on the last.

With this programming, you'll receive consistent, effective training designed to help you perform at a higher level.

$29 / mo
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What This Program Is Built For
Individuals who want to build strength with proven barbell movements, add muscle with structured hypertrophy work, improve running performance and conditioning, increase overall work capacity and durability, train consistently with a clear weekly structure, and push themselves with purposeful Saturday performance workouts. This is a system built to make you stronger, faster, and harder to break.
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Nutrition Guidance
With every membership we include a full guide with nutrition solutions to fuel your performance and keep you on track, without burning yourself out. You'll learn how to track your macros, what eating for body recomposition looks like, and meal prep tips to keep you on track.
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Improve Endurance. Build muscle.
Blend running and conditioning with hypertrophy training so you can increase endurance while still building muscle. This balanced approach helps you stay strong, capable, and well-conditioned year-round.
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Stay Consistent. Be Your Best.
Follow the same daily training structure used by a busy dad, police officer and certified trainer. Designed to maximize your potential while still fitting your schedule, this system helps you stay disciplined, accountable, and progressing week after week.
Features
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Programming 7 days per week
Daily 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
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A community of ;ike-minded individuals that will keep you pushing to be more.
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Delivered through TrainHeroic
Train with coaches who push you, understand your goals, and keep you progressing.
Equipment
Required
Barbell & Plates // Dumbbells // Bands
Recommended
Cables // Some Machines
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
Week 1 Day 1

A

Bench Press

5, 5, MAX @ 65, 75, 85 %

B

Seated DB Press

4 x 8

C

Incline DB Bench Press

3 x 10

D

Cable Fly

3 x 12

E

DB Lateral Raise

3 x 15

F

Tricep Pushdown

3 x 12

Monday
Easy Run (Optional)

A

Run

1 x 25:00

Tuesday
Week 1 Day 2

A

Deadlift

5, 5, MAX @ 65, 75, 85 %

B

Weighted Pull Ups

4 x 8

C

Chest-Supported DB Row

3 x 10

D

Romanian Deadlift

3 x 12

E

Bent Over Rear Delt Fly

3 x 15

F

Wide Grip Standing Barbell Curl

3 x 12

Wednesday
Intervals

Circuit

A

6 Rounds For Completion 30s max effort sprint/row/air bike 90s easy pace Repeat

Thursday
Week 1 Day 4

A

Back Squat

5, 5, MAX @ 65, 75, 85 %

B

Bulgarian Split Squat

4 x 8

C

Leg Press

3 x 10

D

Leg Extension

3 x 12

E

Lying Leg Curl

3 x 15

F

Calf Raise

3 x 20

Friday
Tempo Run

A

Run

2:00, 4:00, 2:00, 4:00, 2:00, 4:00, 2:00, 4:00 @ 4, 7, 4, 7, 4, 7, 4, 7

Saturday
Week 1 Day 6

A

Front Squat

5, 5, MAX @ 65, 75, 85 %

B

Close Grip Bench Press

4 x 8

C

Seated Row

3 x 10

D

Barbell Hip Thrust

3 x 10

E

DB Lateral Raise

3 x 15

F

Alternating DB Hammer Curl

3 x 12

Coach
More from Burkel Performance
coach-avatar Damon Burkel

Father, Law Enforcement Officer, NASM Certified Trainer with 10+ years of training experience

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No more program hopping. My system will provide you the tools to be ready and capable.

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FAQs
Is this program suitable for beginners?
Yes. While the program is designed to challenge you, workouts can be scaled based on your current fitness level. Whether you're returning to training or looking to push your performance further, you can adjust weights, distances, and intensity to match your ability.
How many days per week should I train?
The program is designed as a daily training system, typically structured across 5–6 training days per week with one dedicated recovery day. You can follow the full schedule or adjust based on your availability while still making consistent progress.
Is this functional fitness or Crossfit?
No. Though there is plenty of value in those training modalities, this training style is more "sectioned". You will have runs, heavy lifts, hypertrophy work, and competitions at there own separate times and programmed tactfully.
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Burkel Performance
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Burkel Performance
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Burkel Performance
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Burkel Performance
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