BK Performance

Coach
Bret Kelly

This foundational strength program will get you body ready to move heavier weights and be more powerful.

I utilize various tempos on basic lifts to help build your strength training foundation. This is a necessity before advancing on to anything more intense. 

A program like this will not only help reduce injuries, but it will help your next program work better for you.

Have fun

Features
5 sessions per week
Must use App app to view and log training
Team Training
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Olympic Level Coaching
Have a strength coach right in your pocket that professional and Olympic athletes trust with their career. You will not only have access to my programs, videos, and coaching tips, but you will be able to directly chat and send me videos to help answer any technique questions.
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Plan for Success!
Tired of not knowing what you are doing at the gym? These programs are very detailed oriented. Specific sets, reps, weights and even videos of me coaching you through each movement just as I would in person.
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All in one training App
From Daily questionnaires to monitoring total weight volume, this app will help keep you accountable and on track to your goals.
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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Delivered through TrainHeroic
Sweating over PDF is so last year. Your coaches will push you harder, know you better, and keep you going longer, all through an app.
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Total Body Strength - Eccentric Vertical Push

A1

Kneeling Hip Flexor Stretch

1 x 30

A2

T-Spine Rotations

1 x 10

A3

Bear Crawl

1 x 20

A4

World's Greatest Stretch

1 x 5

A5

Alternating Bodyweight Lunge

1 x 10

A6

Single Leg Ball Toss

2 x 0:30

B1

Pogo Jump

1 x 25

B2

A-Skip

2 x 10

B3

Build Ups

3 x 40

C

Waiter Carries

D1

Back Squat

3 x 8

D2

Depth Drop

3 x 5

D3

Quadruped Hip Circles

3 x 5

E1

Single Leg Box Squat

3 x 8

E2

Wall Angels

3 x 8

E3

Landmine Press

3 x 8

F1

Goblet Squat

3 x 8

F2

Step-up

3 x 8

F3

Lunge

3 x 8

F4

Squat Jump

3 x 5

F5

Rest

1 x 1:00

Monday
Plyo Day 1

A1

Kneeling Hip Flexor Stretch

1 x 0:30

A2

Plank Shoulder Taps

2 x 15

A3

Glute Bridge

2 x 10

A4

Bear Crawl

2 x 20

B1

Pogo Jump

3 x 0:30

B2

2 to 1 Drop Squats

3 x 5

B3

Squat Jump

2 x 5

B4

Lateral Squat Jumps

2 x 5

C

Broad Jumps

2 x 3

D

Triple Jump

3 x 1

Tuesday
Total Body Strength - Eccentric  Lateral  Pull

A1

Shin Box Flow 1

3 x 5

A2

Groin Stretch

1 x 10

A3

Overhead Deadbugs

2 x 10

B1

Lateral Lunge

2 x 5

B2

Lateral Marching

2 x 10

B3

Lateral A-Skips

2 x 10

C1

Base of support to cuts

3 x 5

C2

2-Step Lateral Shuffle

2 x 5

D1

Trap Bar Deadlift

3 x 8

D2

Lat Pulldown

3 x 8

D3

World's Greatest Stretch

3 x 5

E1

Contralateral Lateral Lunge

3 x 8

E2

Crossover Y

3 x 10

E3

Side Plank Row

3 x 10

F1

RDL to Row

3 x 10

F2

Pallof Press

3 x 8

F3

Nordic Leg Curl Holds

3 x 0:15

Wednesday
Recovery Day

A

Foam Roll Technique

1 x 1

B

Bike

1 x 15:00 @ 6

C1

Laying Windmill

1 x 10

C2

Child Pose

1 x 0:30

C3

Downdog Push-up

2 x 5

C4

World's Greatest Stretch

2 x 5

C5

Squat & Reach

2 x 5

Thursday
Total Body Strength - Push, Rotation

A1

Foam Roll

1 x 5:00

A2

Overhead Squats

2 x 5

A3

Supine Leg Rotation

1 x 10

A4

2 to 1 Drop Squats

A5

Curtsy Lunge

2 x 5

B1

Carioca

2 x 10

B2

Base to Crossover

2 x 5

B3

Pro-Agility Drill - EXOS

3 x 1

C1

Half Kneeling Cable Chops

2 x 8

C2

Counter Movement Medball Shotput

2 x 5

D1

Split Squat

3 x 8

D2

Overhead Lateral MB Slams

3 x 5

D3

Push-up + Arm Circles

3 x 5

E1

Offset Goblet Squat

3 x 5 @ 5

E2

DB Renegade Row

3 x 8

E3

DB Farmer's Carry

3 x 40

F

fail

3 x 1

Friday
Plyo Day 2

A1

Shin Box Rotations

1 x 10

A2

Single leg balance RDL

A3

Pause Split Squat

2 x 0:30

A4

Hollow Body Holds

2 x 0:30

B1

Drop Squats

2 x 5

B2

Pogo Jump

2 x 0:15

B3

Linear Hops

2 x 5

B4

Lateral & Medial Hops

2 x 5

B5

Lateral & Medial Hops

2 x 5

B6

Split Squat Jump

2 x 5

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Foundations of Strength
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Foundations of Strength
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Foundations of Strength
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Foundations of Strength