Feed the Beast Strength & Conditioning: Training by Kristy Drakeford in TrainHeroic

Whole Fit Whole Fab

Strength & Conditioning
Coach
Kristy Drakeford

Features
5 sessions per week
Must use TrainHeroic app to view and log training
Team Training

benefit-image-0
Improve all aspects of fitness.
Get stronger in max effort lifts. Improve aesthetics and build muscle. Improve mobility and move more efficiently. Strengthen your core. Improve fitness in training the three energy systems. Gain confidence.
Features
feature-icon
Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
feature-icon
Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
feature-icon
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
feature-icon
Committed Teammates
A vibrant community that will keep you pushing to unlock your best
feature-icon
Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. I will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Recommended
Barbell and platesDumbbellsResistance bandsJump RopeKettlebellsBenchPlyo Box
sample week banner image
phoneMockup
Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2021-11-8

Circuit

A

Warm-Up x 2 rounds 10 push-up with pause at bottom 20 bird dogs 20 dead bugs 10 scap activations :30 second child's pose on a bench

B

Bench Press

2 x 10 @ 65 %

C

Close Grip Bench Press

2 x 10 @ 50 %

D

Incline DB Bench Press

2 x 10

E1

Tricep Pushdown

3 x 12

E2

DB Bicep Curls

3 x 12

Circuit

F

Chest Finisher: Perform 10 sets up push-ups, with each set separated by a short walk as active rest. Each set of push-ups is 11 reps, with the finisher split up like so: 10/1, 9/2, 8/3, 7/4, 6/5, 5/6, 4/7, 3/8, 2/9, 1/10. For example, start by doing 10 push-ups, then walk 10 yards, do 1 push-ups, walk back 10 yards, do 9 push-ups, walk 10 yards, do 2 push-ups, etc. until you've completed the full 10 sets.

Circuit

G

Sprint work: 10 Rounds: 10 seconds all out max effort followed by 50 seconds of rest. You can do this on a treadmill, bike, rower, etc. This is training our phosphagen system.

Circuit

H

Cool down mobility: child's pose on box 1:00 prone pec stretch with rotation 1:00 each side down dog 1:00 band pull apart 20 reps

Monday
2021-11-9

Circuit

A

Complete the warm-up 2x 10 air squats 10 inchworms 10 alternating lunges Finish with some mobility before the workout 1 min couch stretch on each leg 1 min down dog with emphasis on stretching achilles

B

Back Squat

2 x 8 @ 65 %

C

Leg Press

2 x 12

D1

Leg Extension

3 x 8

D2

Heel Elevated Pulse Goblet Squat

3 x 20

Circuit

E

15 minute AMRAP for QUALITY: 9 DB squat clean and jerks 6 burpee over DB 3 Turkish get-ups

Circuit

F

Cool down mobility: Frog stretch 1:00 90/90 stretch 1:00 each side Down dog with achilles stretch 1:00 Couch stretch 1:00 each side

Tuesday
2021-11-10

Circuit

A

Warm-up: Repeat 2x 10 cuban press 10 bird dogs 10 dead bugs 10 light DB overhead press 10 band pull aparts

B

Shoulder Press

2 x 10 @ 60 %

C1

Pull-Up

2 x 8

C2

DB Front Raise

2 x 12

D1

1-Arm KB Row

2 x 12

D2

Lat Pulldown

2 x 12

Circuit

E

Annie: 50-40-30-20-10 Double Unders Sit-ups If you cannot do double unders, single jump rope would be the modification.

Wednesday
2021-11-11
Thursday
2021-11-12

Circuit

A

Circuit Details Warm-up x 2 10 Inchworms 1:00 Down Dog with Achilles Stretch 90/90 Hip Stretch 10 Glute Bridges 10 Alternating Lunges 10 Deadbugs

B

Deadlift

2 x 10 @ 65 %

C

Romanian Deadlift

3 x 8

D1

SB Hammy Curl

3 x 12

D2

Single Leg Glute Bridge

3 x 12

E1

Hanging Leg Raise

E2

Banded Bird Dog

Circuit

F

Accumulate 5 minutes of walking lunges. If you have access to a track or walking track, this is the perfect place. It's okay to stop and rest, however, stop the clock and do not restart until you are moving again. You will NOT need weight for this. It's brutal on it's own.

Friday
2021-11-13

A

Wide Grip Bench Press

2 x 10 @ 50 %

B1

Bench Dips

3 x 12

B2

DB Reverse Fly

3 x 8

C1

Chin-Up

3 x 8

C2

Tricep Kickbacks

3 x 12

Circuit

D

AMRAP 15 10 jumping lunges 10 DB front squat 10 burpees 10 DB push press 10 mountain climbers

E

Plank

1 x 5:00

Saturday
2021-11-14
closer-image-1
closer-image-2
Are you ready to feed your inner beast?

It's time to take care of you and become the strongest, fittest, and healthiest version of you.

Start My 7-Day Free Trial
closer-image-3
FAQs
How many days a week is this program?
5 days a week with a day of mobility work as an optional active recover day.
Who is this program for?
The athlete that wants to improve strength and overall fitness.
Do you have deload weeks?
Every 4 weeks will be a deload week.
What if I don't have a certain piece of equipment for a certain move?
You can ask the coach for an alternate movement on the app or in our community group.
Do you give feedback on form?
Yes! You can send videos of any lift and I will provide you with feedback..
Join Your Virtual Gym

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

Feed the Beast Strength & Conditioning
screenshot1
Feed the Beast Strength & Conditioning
screenshot2
Feed the Beast Strength & Conditioning
screenshot3
Feed the Beast Strength & Conditioning