Thicc Boi Winter: Training by Bret Kelly in TrainHeroic

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 TrainHeroic 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
2021-8-16

A

Foam Roll Technique

1 x 10:00

B1

1/2 Kneeling Hip Flexor

1 x 0:30

B2

Overhead Deadbugs

2 x 10

B3

Pause Split Squat

2 x 0:30

C1

Linear Pogos

2 x 30

C2

Step in Jumps

2 x 4

C3

Double Contact Jump

2 x 4

C4

5 Yard Step-in Jumps

2 x 3

D1

KB Cleans

4 x 5 @ 5, 6, 6, 7

D2

Deadlifts

10, 6, 6, 5, 5, 5 @ 50, 65, 75, 80, 85, 85 %

E1

KB Front Rack Lunges - Ipsilateral

4 x 6 @ 7, 7, 8, 8

E2

Split Squat Jump

4 x 5

F1

Farmer Carry

3 x 80

F2

Reverse Hyperextension

3 x 15

Monday
2021-8-17

A1

T-spine Rotation

1 x 10

A2

Downdog Push-up

2 x 5

B1

Waiter Carry

3 x 40 @ 7

B2

1 Arm KB Snatch

3 x 5 @ 5, 6, 7

C1

Bench Press

10, 6, 6, 5, 5 @ 50, 65, 75, 80, 85 %

C2

MB Chest Pass

4 x 5

D1

High to Low Row

4 x 6

D2

Sled Row - Power

4 x 6 @ 6

E1

KB Skull Crushers

4 x 8

E2

Zottman Curls

4 x 8

Tuesday
2021-8-18

A

Foam Roll Technique

1 x 10:00

B1

FRC - 1/2 Kneeling Quad/Hip Flexor

2 x 15

B2

FRC - Splits Hip Flexor

2 x 5

B3

FRC - Shin Box IR

2 x 0:15

B4

Swimmers

2 x 5

C1

Rowing

4 x 500

C2

Bear Crawl

4 x 20

C3

Sled Push

4 x 40

C4

Dragon Flys

4 x 6

D1

Farmer Carry

4 x 80

D2

Plank Taps

4 x 4

E

Outdoor Meditation

1 x 30:00

Wednesday
2021-8-19

A1

World's Greatest Stretch

2 x 5

A2

Side Plank

2 x 0:30

A3

Balance + Peripheral vision

2 x 20

A4

Deep Squat Breathing

2 x 10

B1

Lateral pogos

3 x 30

B2

90* Box Jump + Hurdle

3 x 3

C1

Box Squat

4 x 10 @ 50, 60, 65, 65 %

C2

Quadruped Hip Circles

4 x 5

D1

Trap Bar Deadlift

10, 6, 4, 4, 20 @ 60, 75, 80, 85, 50 %

D2

Bird Dog

4 x 5

E1

Nordic Hamstring Holds

3 x 0:30

E2

KB Lateral Sways

3 x 1:00

Thursday
2021-8-20

A

Go Ruck

1 x 45:00

Friday
2021-8-21

A1

T-Spine Rotations & Groin Stretch

2 x 10

A2

Inchworm

2 x 5

A3

Overhead Band Squat

2 x 10

B

1/2 Turkish Get Up

2 x 10

C

Push Press

3 x 5

D1

1/2 Kneeling Landmine Press

4 x 10

D2

Wide Grip Seated Row

4 x 10

E1

Push ups & Arm Circles

3 x 5

E2

Overhead Tricep Extension

3 x 15

F1

Pull-ups

3 x 8

F2

1 Arm TRX Row

3 x 8

F3

Curl to Press

3 x 15

Saturday
2021-08-22

A

Outdoor Meditation

1 x 30:00

B

Morning Yoga - Easy 15 min

C

Yoga - Medium 20 min

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Thicc Boi Winter
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Thicc Boi Winter
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Thicc Boi Winter
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