Everyday Athletes

BK Performance

Power Sports , Powerlifting, Personal Training, Functional Fitness

Coach

Bret Kelly

4.94 (16 ratings)

With over 15 years of experience as a strength coach, I’ve had the privilege of working with elite athletes across the globe: from the U.S. Olympic Ski Team and X-Games champions to the St. Louis Cardinals, Chicago White Sox, and St. Louis University. My roster includes Olympic and X-Games gold medalists, World Series champions, Silver Sluggers, MLB All-Stars, and NCAA champions.

I focus on functional movement, building strength, and improving mobility, power, and agility—moving in all planes to boost joint health, reduce pain, and keep you feeling young!These principles form the core of everything I do and can be adapted to help anyone get closer to their goals.

In this program, I’m bringing you the same proven training methods I use daily with my own workouts and athletes at the highest level. I’ll guide you through constantly evolving workouts designed to challenge you - all while keeping things fresh and exciting.

No matter your starting point, you can join anytime and begin your journey today.

JOIN THE TEAM - Let’s train together and get you the results you’ve been looking for.

$29 / mo

Get Everyday Athletes

Pro Level Strength Coach

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.

Everything in one place

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. From Daily questionnaires to monitoring total weight volume, this app will help keep you accountable and on track to your goals.

Features

Programming 7 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Delivered through TrainHeroic

Sweating over a PDF is so last year. Your coaches you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

barbell // Squat Rack // Dumbbells // Bench Press // Bands

Recommended

Kettlebells // sleds

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

Power Day!

1/2 Kneeling Hip Flexor

2 x 0:30

T-spine Rotation

2 x 10

1/2 Turkish Get Up

2 x 5

Pause Split Squat

2 x 0:30

Assisted KOT Squat

2 x 10

Linear Pogos

2 x 25

A-Skips

2 x 10

Pop-Float Skips

3 x 15

Acceleration Sprint

10, 10, 10, 20, 20, 20

Dynamic - Box Squat

6 x 4

DB Jumps

5 x 4

Bulgarian Split Squat Cleans

4 x 5

Linear Bounds

4 x 20

Monday

Strength - Lower Pull, Total Upper

Bird Dog

2 x 10

FRC - Shin Box swings

2 x 10

Inchworm Push-Up

2 x 5

1 Leg RDL

2 x 10

1 Arm KB Snatch

3 x 4

Sumo Deadlift

5 x 4

L-Sit Pull-up

4 x 8

DB Bench Press!

4 x 6

DB Row + Band Traction

4 x 6

1 Leg RDL Rotations - BK

4 x 6

Inverted Skull Crusher

3 x 15

Incline Curls

3 x 15

Tuesday

Regen day

Bike

1 x 15:00

Breathing

1 x 5:00

Morning Yoga - Easy 15 min

1 x 15:00

Wednesday

Power/Strength - Lateral Day

T-Spine Rotations & Groin Stretch

2 x 10

Dynamic Copenhagen Planks

2 x 8

Wall Assisted Internal Hip Rotation

2 x 10

MB Adduction Rotation

3 x 8

MB Shot Put

3 x 5

1 Arm Floor Press w/ Bridge

4 x 6

Dynamic Cable Push Pull

4 x 5

Lat Landmine Squat

4 x 6

Med Ball Rotational Throw

4 x 4

Thursday

Hypertrophy - Total Body

FRC - 1/2 Kneeling Quad/Hip Flexor

1 x 30

FRC Arm Circles

2 x 5

FRC - Prone Shoulder ER

3 x 0:05

Heel Elevated Goblet Squat

4 x 0:30

Step up Jumps

4 x 0:30

Rest

4 x 1:00

Landmine Press

3 x 10

Inverted Skull Crusher

3 x 15

Standing Cable Curls

3 x 12

Split Squat Row - Front Rack

4 x 10

RDL

4 x 8

Alternating KB Swing

4 x 0:30

Friday

Total body circuit and Conditioning - Day 2

Wall ball balance

2 x 0:30

Wall Balls

15, 12, 10, 8

TRX Row

15, 12, 10, 8

GHD Sit-Up

4 x 15

Rest

4 x 1:00

Assault Bike

10 x 0:20

Saturday

Regen day

Bike

1 x 15:00

Breathing

1 x 5:00

Morning Yoga - Easy 15 min

1 x 15:00

Coach

More from BK Performance

Bret Kelly

Certified Strength & Conditioning Specialist. Masters in Sports Science, Bachelors in Exercise Physiology, Bachelors in Nutrition

Train like a Pro

Start this week!

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The Proof

Maggie Voison

3x Olympian, X Games Gold Medalist

Verified Athlete

"Not only is Bret knowledgeable about everything strength and conditioning, but he goes the extra mile to always be constantly learning something knew to better his clients. Bret is hands down the best strength coach I’ve had the opportunity to work with!"

Sarah Adam

Paralympic Silver Medalist

Verified Athlete

"Bret's training methods transformed my Paralympic journey. His expertise made me stronger, confident, and ready to make history as the first U.S. woman to medal in wheelchair rugby. I couldn’t have achieved this without his support!"

Fernando Tatis Jr.

MLB - Outfielder - San Diego Padres

Verified Athlete

"Bret was my strength coach during my first year of pro ball. He helped me learn how to utilize the weight room to get stronger and stay healthy throughout the season. Bret's advice my first season with the Sox helped build a foundation for the rest of my career. He's a great coach to work with!"

Brita Signorney

Freeskier, Olympic & 4x Xgames Medalist

Verified Athlete

"Working with Bret was a game-changer. His unique training styles kept my body feeling great, helped me rehab injuries, and pushed me to the next level. Thanks to his support, I felt strong and ready, bringing home bronze in halfpipe skiing at the 2018 Olympics!"

Join Your Virtual Gym

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

Everyday Athletes