Beast Training Academy

Multi-sport, Strength & Conditioning, Weightlifting, Speed
Coach
Joe Regan

Designed 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.

Features
5 sessions per week
Must use App app to view and log training
Team Training
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Bigger
Looking for muscle growth, muscle stability this is the program for you.
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Faster
Get faster in 15 mins per day. Working on the core fundamentals of speed and agility, is the key to getting faster. Put the work in and get faster.
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Stronger
If you want to get stronger in the aspect for sports. This program takes you through cycles to get stronger and confuses the muscles to keep growing.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 5 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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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all on our app.
Equipment
Recommended
Running SpaceBarbellDumbbellsBoxTRX (at times)
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2022-07-11

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

Monday
Week 1 Day 2

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

Hanging Leg Raise

2 x MAX

E2

GHD Sit-Up

2 x MAX

E3

Russian Twist

2 x 0:30

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

Tuesday
2022-07-13

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

Wednesday
2022-07-14

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

Thursday
2022-7-15

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

Lying Trunk Twist

3 x 12

D2

MB Side Throw

3 x 12

D3

Side Plank

3 x 30

E

Static Stretches

Friday
2022-7-16

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

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High School Softball

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MVP - Strength and Conditioning
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MVP - Strength and Conditioning
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MVP - Strength and Conditioning
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MVP - Strength and Conditioning