New

KDS Performance Team

Kennedy Defensive Solutions

Strength & Conditioning
Coach
Travis Kennedy

The KDS Performance training programs are built specifically for you and the functional athlete. Whether you are just getting started on your fitness lifestyle, a seasoned athlete, or someone who is training for Military/LEO/First responder the KDS Performance program has what you need. I built this program from my experience as a Navy SEAL and 13 years of utilizing functional fitness as a base for my athleticism. I know you will gain strength, while also improving your overall endurance, mobility, mental health, and physical health.

This program is driven on the fundamental principles of fitness. Every movement and workout is scalable and adaptable for anyone. With over 13 years combined experience in fitness and Special Forces community I will hold you accountable and to a higher standard. I will provide you feedback to improve your fitness level. You will have access to me as well as others on the KDS Performance TEAM 24/7.

TEAMS

benefit-image-0
PROGRAM BENEFIT: CREDIBILITY
KDS PERFORMANCE IS BUILT ON PROVEN PRINCIPLES GAINED THROUGH YEARS OF REAL WORLD EXPERIENCE
benefit-image-1
PROGRAM BENEFIT: GOAL ORIENTED
KDS PERFORMANCE IS DESIGNED AND TAILORED TO MEET YOUR FITNESS GOALS. FITNESS IS ONE OF THE FOUNDATIONS TO OUR OVERALL HEALTH AND SUCCESS IN LIFE
benefit-image-2
PROGRAM BENEFIT: STRUCTURED
KDS PERFORMANCE IS PURPOSE DRIVEN, TAILORED TO YOU SPECIFIC FITNESS GOALS
benefit-image-3
PROVEN PROGRAM
KDS PERFORMANCE IS BUILT ON PERFORMANCE AND FOCUSED ON ENHANCING YOUR FITNESS GOALS AND LIFE. PUT IN THE WORK AND GREAT THINGS WILL HAPPEN
benefit-image-4
TEAM | TEAMMATE | SELF
THE KDS PERFORMANCE PROGRAM IS BUILT ON THESE FUNDAMENTAL PRINCIPLES
Features
feature-icon
Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
feature-icon
Programming 7 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
Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
feature-icon
KDS PERFORMANCE TEAM
A vibrant community that will keep you pushing to unlock your best
feature-icon
Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
DUMBBELL // KETTLEBELL // BARBELL // BUMPER PLATES // PLYO BOX // ASSAULT BIKE // ROWER // SKI ERG // WALL BALL // JUMP ROPE
sample week banner image
phoneMockup
Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
Week 1 Day 1

A

My Dynamic Warmup

B1

Back Squat

4 x 8 @ 70 %

B2

KB Russian Twist

3 x 20 @ 5 lb

Circuit

C

*You can sub. Echo Bike with assault bike or Bike Erg 4 Rounds For Time: 24 Calorie Echo Bike 12 D-Ball Squat Cleans 100/80 24 Calorie Row

Tuesday
Week 1 Day 2

A

My Dynamic Warmup

B1

2 Push Jerk + Split Jerk Complex

3 x 5 @ 60 %

B2

Bent Over DB Row

3 x 8 @ 70 lb

Circuit

C

4 Rounds For Time: 30 Calorie Assault Bike 20 Dumbbell Snatch 50/35 15 GHD Sit-Ups

Wednesday
Week 1 Day 3

A

My Dynamic Warmup

B1

Deadlift

3 x 5 @ 70 %

B2

Box Jump

4 x 8

Conditioning

C

DT

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED.Timothy is survived by his wife Megan and one-year old son T.J. First posted 13 April 2009. *Notice I added the cardio to kick this nasty workout off. *If the weight is too heavy hit the workout at 115/95 5 RFT: 25 Calorie Echo Bike or Assault Bike 12 Deadlifts 135/105# 9 Hang Power Cleans 135/105# 6 Push Jerks 135/105#

Thursday
Week 1 Day 4

A

My Dynamic Warmup

Circuit

B

4 Rounds for Time: 400-meter run 21 Russian KB Swings 70/53 21 Box Jump Overs *You can jump on box and step down 21 Toes 2 Bar

Friday
Week 1 Day 5

A

My Dynamic Warmup

B1

Power Clean

4 x 3

B2

Barbell Row

4 x 8 @ 135 lb

Circuit

C

For Completion: 40 Calorie Row 20 Power Cleans 135/115 40 Calorie Row Rest 2 minutes 4 Rounds For Time: 24 Calorie Ski Erg 6 Devil Press 50/35 Rest 2 minutes 50 Russian KB Swings

Saturday
Week 1 Day 6

A

My Dynamic Warmup

Conditioning

B

Bradshaw

U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert. *Scaling options: Seated DB Push Press for HSPU, 2 single under for every 1 double under *Pull-Ups can be kipping 10 RFT: 3 Handstand Push-ups *HSPU 6 Deadlifts 225/155# 12 Pull-Ups 24 Double Unders

closer-image-1
closer-image-2
KDS PERFORMANCE COMMUNITY

GAIN ACCESS TO THE KDS COMMUNITY, YOU WILL NEVER FEEL AS IF YOU ARE ON THIS JOURNEY ALONE. OUR SUPPORTIVE COMMUNITY WILL GIVE YOU ACCESS TO ME AND OTHER ATHLETES. THE COMMUNITY WILL PUSH YOU FURTHER THAN YOU EVER THOUGHT WAS POSSIBLE.

Start My 7-Day Free Trial
closer-image-3
FAQs
What is the KDS Performance Program?
- KDS Performance is a purpose driven functional fitness program. This program you will see a lot of dynamic movements (deadlift, cleans, snatch, push/pull movements) and a high cardio aspect. You will get continuous workouts 7 days a week.
Will there be constant updates in workouts?
Yes, I will make sure you have up to date programming every month.
Do I get access to KDS head Coach Travis Kennedy?
Yes, I will be fully integrated in your fitness journey and you will have access to me through the KDS Performance community.
Can I cancel my training at anytime?
Yes, you can cancel you subscription at any time. Don't quit on yourself, continue to train and get better everyday.
Join Your Virtual Gym

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

KDS Performance Team
screenshot1
KDS Performance Team
screenshot2
KDS Performance Team
screenshot3
KDS Performance Team