BK Performance

Coach
Bret Kelly

Over the last 10+ years I've been a strength coach with The US Olympic Ski team, X-Games, St. Louis Cardinals, Chicago White Sox, St. Louis University, and EXOS Sports Performance. I've worked with Olympic & X-games gold medalists, World series Champions, Silver sluggers, MLB All-stars and NCAA champions. 

My programs are always based around the same principles. MOVE WELL, MOVE FAST, MOVE HEAVY! Variations of this can help almost anyone get closer to their goals. In This program JOIN ME with the programs I do day to day.

I will constantly progress the program with new objectives keeping those three principles in mind.

Anyone can join anytime.

Come train with me NOW and start seeing results you've been looking for.

Features
7 sessions per week
Must use App app to view and log training
Team Training
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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.
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Have a PLAN set everyday!
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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Everything in one place
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 a PDF is so last year. Your coaches 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
Dynamic Lower

A1

1/2 Kneeling T-spine Rotations

2 x 5

A2

Crossconnect Marching

2 x 20

B1

Wall Load & Lift

2 x 5

B2

Bounds

2 x 20

B3

Accelerate to Backpedal to Re-Accelerate (Constant)

4 x 1

C1

Box Squat

6 x 4 @ 50, 55, 60, 65, 60, 55 %

C2

Box Jump

4 x 3

C3

Depth Jump

4 x 3

D1

Seated good morning

4 x 6 @ 70, 75, 80, 80 %

D2

KB swings

4 x 6

D3

Triple Jump

4 x 1

E1

BB Step-up

4 x 6

E2

1-Leg Step-Up Jump

4 x 4

F1

Reverse Hyperextension

3 x 15

F2

Hanging Knee Raise

3 x 10

Monday
Active Recovery

A

Toe Yoga

1 x 1

B

Bike

1 x 15:00

C

20 Min Flow Yoga

1 x 1

Tuesday
Dynamic Upper

A1

Push-Up + Arm Circle

1 x 10:00

A2

Wall Slides

2 x 5

A3

Bottom up Waiter Carry

3 x 40

A4

Drop Snatch

3 x 5

B1

Incline DB Bench Press

8, 4, 4, 4, 4 @ 50 %

B2

Cable Lifts

4 x 5

C1

High to Low Row

4 x 6

C2

Cable Chop - Split Stance

4 x 6

D1

DB Shoulder Press

3 x 10

D2

DB Side Bend

3 x 15

E1

TRX Row

3 x 20

E2

Banded Tricep Pushdown

3 x 30

E3

Farmer Carry

3 x 80

Wednesday
Lower Body Heavy

A1

Kneeling Hip Flexor Stretch

1 x 0:30

A2

Copenhagen Planks

2 x 0:30

A3

Overhead Deadbugs

2 x 10

B

Hang Cleans

3 x 4

C1

Sumo Deadlift

8, 5, 5, 5, 5, 5 @ 60, 80, 80, 85, 85, 80 %

C2

FRC Hip Circles

3 x 5

D1

Lateral Squat

4 x 6

D2

Romanian Deadlift (RDL)

4 x 6

E1

Heel Elevated Goblet Squat

3 x 15

E2

Leg Extension

3 x 0:30

F

Westside sled pull

6 x 20

Thursday
Active Recovery

A

Toe Yoga

1 x 1

B

Bike

1 x 15:00

C

20 Min Flow Yoga

1 x 1

Friday
Sprint

A1

Kneeling Hip Flexor Stretch

A2

T-spine Rotation

B1

Linear Pogos

B2

A-Skip

B3

Linear Bounds

C

Sprint

10, 10, 20, 20, 30, 30

D

Sprint to Backpedal

4 x 10

E

Yoga - Medium 20 min

1 x 1

Saturday
Upper Body Heavy

A1

Bear Crawl

2 x 20

A2

Crossover Y

2 x 15

B1

Hang Snatch

3 x 4

B2

Around the world MB Toss

2 x 5

C1

Pin Bench Press

10, 5, 2, 2, 2, 2, 2 @ 50, 75, 85, 88, 90, 92, 82 %

C2

Explosive Sled push - Upper Body

5 x 5

D1

1/2 Kneeling Landmine Press

4 x 6

D2

BB Bent Row

4 x 6

D3

Band Face Pull

3 x 15

E1

Decline Push ups

3 x 15

E2

Inverted Skull Crusher

3 x 10

E3

TRX Fall out

3 x 10

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Train like a Pro

Start this week!

Start My 7-Day Free Trial
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Join Your Virtual Gym

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

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