BK Performance

Power Sports , Powerlifting, Personal Training, Functional Fitness
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
Active Recovery

A

Toe Yoga

1 x 1

B

Bike

1 x 15:00

C

20 Min Flow Yoga

1 x 1

Monday
Lower - Power

A

Foam Roll Technique

1 x 5:00

B1

BW Lateral Lunge

2 x 10

B2

Supine Hip Flexor Pull

2 x 10

C1

Square Pogos

2 x 20

C2

DB Split Squat Jumps

4 x 3

C3

Box Jump

4 x 3

C4

Depth Jump

4 x 3

D1

KB Cleans

4 x 5

D2

Dynamic - Box Squat

6 x 4 @ 60, 65, 75, 75, 80, 80 %

D3

Broad Jumps

4 x 3

E1

Farmer Carry

4 x 40

E2

5-10-5 Agility

4 x 2

Tuesday
Upper - Strength

A

Foam Roll Technique

1 x 5:00

B1

Wall Slides

2 x 10

B2

Bottom up Waiter Carry

2 x 40

B3

1 Arm KB Snatch

2 x 10

C1

Incline DB Bench Press

4 x 6

C2

High to Low Row

4 x 6

D1

Strict Bodyweight Pull-Up

4 x 10

D2

Landmine - Rotational Press

4 x 6

D3

Deadbugs - Band Assisted

3 x 10

Wednesday
Active Recovery

A

Toe Yoga

1 x 1

B

Bike

1 x 20:00

C

Morning Yoga - Easy 15 min

1 x 1

Thursday
Lower - Strength

A

Foam Roll Technique

1 x 5:00

B1

Reverse Lunges

2 x 10

B2

1 Leg RDL Rotations

2 x 10

B3

Bride + Rotation

2 x 5

C1

RFESS

5 x 5

C2

RDL

4 x 5

C3

Alternating KB Swing

4 x 10

D1

Lateral Sled Drag

4 x 40

D2

KB Lateral Sways

4 x 1:00

E

Heel Elevated Goblet Squat

5 x 20

Friday
Upper - Hypertrophy 

A

Foam Roll Technique

B

T-Spine Reach Through

3 x 10

C1

1/2 Kneeling Landmine Press

20, 15, 12, 10, 8

C2

KB Skull Crushers

4 x 20

C3

DB Lateral Raise

4 x 20

D1

DB Renegade Row

4 x 15

D2

Zottman Curls

4 x 15

D3

Barbell Upright Row

4 x 15

E1

DB Reverse Fly

3 x 15

E2

Cross Chest Press

3 x 15

Saturday
Circuit 

A1

FRC Arm Circles

2 x 5

A2

FRC - Prone Shoulder ER

2 x 0:15

A3

FRC - Splits Hip Flexor

2 x 5

A4

FRC - Shin Box IR

3 x 0:15

B

Spectrum Squat Circuit

4 x 1

C

Rowing

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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.

Train with me!
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Train with me!
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Train with me!
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