Beast Training Academy
Multi-sport, Strength & Conditioning, Weightlifting, SpeedDesigned for athletes 12 and up, who aspires to push his or her speed, agility, power and plyometrics to another level. Sessions focus on strength, speed, agility, plyometrics and explosive movements. We will be working on both linear and directional speed, power movements, multi joint strength movements and jump training.
Features5 sessions per week
Must use App app to view and log training
Team Training
Pre Game
A
10 Min Dynamic Warm Up #1
Complete Knee Hug to Lunge Hamstring Toe Touch Squat Slides Quad Stretch Toe Touch .25 mile walk/jog
1st Quarter
B
Plyo Turf Work #1
Weighted Skier Jumps x2 @ 30sec Lateral Jumps x4 Lateral Jumps to Box Jump x2 Box Run - 6in and 12in x4 2 cone Drill with Tennis Ball x4 2 ea direction Cut 25s x6
C
Back Squat
5 x 5 @ 70 %
D
Bench Press
5 x 5 @ 70 %
E1
Heels Elevated Air Squats
3 x 15
E2
Toes Elevated RDL
3 x 15
F1
Incline DB Bench Press
3 x 15
F2
Push Ups
3 x MAX
G1
Split Kneeling Anti-Rotation
4 x 0:15
G2
Toes to Bar
3 x MAX
G3
Superman
4 x 0:30
H
Static Stretch
Pre Game
A
Beast Warm Up - Conditioning
.12 mile Run / 250m Row / 12 Cal Bike 12 Burpees 10 Banded Good Mornings 10ea Runners Lunge Warm Up 10 Push Ups 10 Inch Worms
B1
Speed Ladder
1 x 7:00
B2
Cut 25's
1 x 6
C
Power Clean
Q2
D
Beast Conditioning #1
On the 4 for 20 mins .12 Run / 250m Row / 12cal Bike 6 Power Cleans (65#/45#) 6 Burpee over Bar
E1
Russian Twist
2 x 0:30
E2
GHD Sit-Up
2 x MAX
E3
Hanging Leg Raise
2 x MAX
Q4
F
Lower Body Cooldown #1
Squat Mobility (R) Runners Lunge (R) Runners Lunge Hamstring Stretch Squat Mobility (L) Runners Lunge (L) Runners Lunge Hamstring Stretch Down Dog Boot Strappers
G
20 Min Runners Mobility
1 x 10:00
Pre Game
A
10 Min Dynamic Warm Up #1
Complete Knee Hug to Lunge Hamstring Toe Touch Squat Slides Quad Stretch Toe Touch .25 mile walk/jog
B
Deadlift
5 x 5 @ 70 %
C
Push Press
5 x 5 @ 70 %
D1
Banded hamstring Curls
3 x 15
D2
Glute Bridge
3 x 15
E1
DB Lateral Raise
3 x 15
E2
Pull-Up
3 x MAX
F1
Hollow Hold
3 x 0:30
F2
MB Side Throw
3 x 12
F3
Bear Crawl
4 x 20
G
Static Stretch
Conditioning
A
Turf Warm Up #1
1.Knee Hug to Lunge 2.Hamstring Toe Touch 3.High Knees 4.Walking Hamstring 5.Backwards Lunge + Right Turn 6.Lateral Lunge 7.A-Walk + A-March 8.A-Skip + A-Run 9.50% 10.75% 11. SPRINT
Conditioning
B
Warm Up Circuit
250 meter row or 12 cal assault 12 air squat 6 push ups 6 rows 12 hang knees Complete 3 rounds.
COMP Saturday #1
C
Complete AMRAP in 20 MIN 400 meter run (.24 on tread) 30 Jumping Pull Ups 30 Box Over 18in Jumping Pull Ups, Head about 6 in from the bar.
Conditioning
D
Auxiliary Work #1
MVP AND ALLSTARS Complete 3 Rounds of 12 Skull Crusher 12 Banded Push Down 12 Hammers Curls 12 Hanging Knee Raises ROOKIE Complete 3 Rounds of 12 Burpees 12 Push Ups 12 Air Squats 12 Sit Ups
Conditioning
E
Hip and Shoulder Mobility #1
PVC Shoulders Spinal Twist shoulder Stretch Squats Mobility Runners Lunge R/L Pigeon Stretch
A1
Speed Ladder
A2
Sled Push
4 x 20
A3
Box Run
4 x 0:30
A4
20 Yard Sprint
4 x 20
B
3-Position Clean
6 x 2
C1
DB Bench Press
C2
DB Pullover
C3
Chest-Supported DB Row
C4
Banded Pull Aparts
D1
Side Plank
3 x 30
D2
MB Side Throw
3 x 12
D3
Lying Trunk Twist
3 x 12
E
Static Stretches
Conditioning
A
Grunt Work!
Complete as many as possible in 30 mins. 7 deadlifts (85#/65#) 7 pull ups 20y Sled Push (135#) 7 hanging knee raises 7ea DB Snatches (25#/15#) 7 Push Ups 7ea Sledge Hammer Slams 7 v ups
Madi Y.
High School Softball
Verified Athlete"Beast Programming has changed me internally and externally...."
When you join a team you’re getting more than programming, you’re joining an online community.
MVP - Beast Performance
MVP - Beast Performance
MVP - Beast Performance
