PERFORMANCE BEAST TRAINING

ACCUMULATION - BLOCK 1

© 2019 Ballistic Management Inc. All Rights Reserved

Without limiting rights under the copyright reserved above, no part of this publication may be reproduced, stored, introduced into a retrieval system, distributed or transmitted in any form or by any means, including
without limitation photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain
other non-commercial uses permitted by copyright law. The scanning, uploading, and/or distribution of this document via the internet or via any other means without the permission of the publisher is illegal and is
punishable by law. Please purchase only authorized editions and do not participate in or encourage electronic piracy of copyrightable materials.

‘‘Thibarmy” and Thibarmy logo are trademarks of Ballistic Management Inc. For more information, visit us at www.thibarmy.com or contact us at info@ballisticmanagement.com
 MONDAY - WHOLE BODY - BASIC MOVEMENT PATTERNS

WEEK 1 WEEK 2 WEEK 3

METHOD/
EXERCISE REST NOTES
TEMPO WORK WORK WORK
REPS REPS REPS
SETS SETS SETS

A1 FRANKENSTEIN SQUAT Alternate A1 & A2 4 10/10/8/8 4 8/8/8/8 4 8/8/6/6 90-120 sec

A2 SAVICKAS PRESS 4 10/10/8/8 4 8/8/8/8 4 8/8/6/6 90-120 sec

B1 ROMANIAN DEADLIFT Alternate B1 & B2 4 10/10/8/8 3 8/8/8/8 4 8/8/6/6 90-120 sec

B2 FLOOR PRESS 4 10/10/8/8 4 8/8/8/8 4 8/8/6/6 90-120 sec

120-150
C1 SPLIT SQUAT Alternate C1 & C2 3 10-12/leg 3 8-10/leg 3 6-8/leg
sec

C2 FARMER’S WALK 3 60 m 3 60 m 3 60 m 90-120 sec

/ Performance Beast Training 2

 TUESDAY - WHOLE BODY - TECHNICAL/PRACTICE WORK

WEEK 1 WEEK 2 WEEK 3

METHOD/
EXERCISE REST NOTES
TEMPO WORK WORK WORK
REPS REPS REPS
SETS SETS SETS

A CATCH DRILL 4 5 4 5 4 5 60-75 sec

5
5 5
Low box
B JUMP PROGRESSION 4 Low box 4
depth landing
4 Low box 75-90 sec
depth landing jump
+ jump

5
5 5
Clean
C CLEAN PROGRESSION 4
extension-
4 Hip power 4 Power clean 75-90 sec
clean from hang
catch drill

5 5 5
PLYO PUSH-UP Smith machine High Smith Low Smith
D 4 4 4 75-90 sec
PROGRESSION push up,CAT machine plyo machine plyo
concentric push-ups push-ups

Walking speed,
E PROWLER PUSHING around 50% body 3 60 m 4 60 m 5 60 m 90-120 sec
weight

/ Performance Beast Training 3

 THURSDAY - WHOLE BODY - KEY DRILLS PATTERNING

WEEK 1 WEEK 2 WEEK 3

METHOD/
EXERCISE REST NOTES
TEMPO WORK WORK WORK
REPS REPS REPS
SETS SETS SETS
5-7 5-7
5-7 3 sec hold at 3 sec hold at
A1 BACK SQUAT Alternate A1 & A2 4 5020 4 mid range 4 mid range 90-120 sec The hold is at 90 degrees
tempo during during
eccentric concentric

5-7 5-7
5-7 3 sec hold at 3 sec hold at
A2 MILITARY PRESS 4 5020 4 mid range 4 mid range 90-120 sec The hold is at eyes level
tempo during during
eccentric concentric

5-7 5-7
5-7 3 sec hold at 3 sec hold at
B1 DEADLIFT Alternate B1 & B2 4 5020 4 mid range 4 mid range 90-120 sec The hold is just below the knees
tempo during during
eccentric concentric

5-7 5-7
5-7 3 sec hold at 3 sec hold at
B2 BENCH PRESS 4 5020 4 mid range 4 mid range 90-120 sec The hold is with the elbows 90 degrees
tempo during during
eccentric concentric

C WALKING LUNGES 3 10-12/leg 3 8-10/leg 3 6-8/leg 90-120 sec

/ Performance Beast Training 4

 SATURDAY - WHOLE BODY - HYPERTROPHY ASSISTANCE

WEEK 1 WEEK 2 WEEK 3

METHOD/
EXERCISE REST NOTES
TEMPO WORK WORK WORK
REPS REPS REPS
SETS SETS SETS

LEG PRESS OR Alternate A1 & A2 10-12 + 8-10 + 6-8 + max 120-150

A1 3 4 2
HACK SQUAT Rest/pause max max + max sec

10-12 + 8-10 + 6-8 + max 120-150

A2 LYING LEG CURL Rest/pause 3
max
4
max
2
+ max sec

Alternate B1 & B2 10-12 + 8-10 + 6-8 + max 120-150

B1 BENCH PRESS Rest/pause
3
max
4
max
2
+ max sec

- Torso leaning forward

SEATED ROW 10-12 + 8-10 + 6-8 + max 120-150
B2 Rest/pause 3 4 2 - Torso 90 deg
NEUTRAL GRIP max max + max sec
- Leaning back

Alternate C1 & C2 10-12 + 8-10 + 6-8 + max 120-150

C1 MILITARY PRESS Rest/pause
3
max
4
max
2
+ max sec

- Behind the neck

10-12 + 8-10 + 6-8 + max 120-150
C2 LAT PULLDOWN Rest/pause 3
max
4
max
2
+ max sec
- In front pronated
- In front supinated

/ Performance Beast Training 5

 PERFORMANCE BEAST TRAINING
ACCUMULATION - BLOCK 2

© 2019 Ballistic Management Inc. All Rights Reserved

Without limiting rights under the copyright reserved above, no part of this publication may be reproduced, stored, introduced into a retrieval system, distributed or transmitted in any form or by any means, including
without limitation photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain
other non-commercial uses permitted by copyright law. The scanning, uploading, and/or distribution of this document via the internet or via any other means without the permission of the publisher is illegal and is
punishable by law. Please purchase only authorized editions and do not participate in or encourage electronic piracy of copyrightable materials.

‘‘Thibarmy” and Thibarmy logo are trademarks of Ballistic Management Inc. For more information, visit us at www.thibarmy.com or contact us at info@ballisticmanagement.com
 MONDAY - LOWER BODY - HEAVY

WEEK 1 WEEK 2 WEEK 3

METHOD/
EXERCISE REST NOTES
TEMPO WORK WORK WORK
REPS REPS REPS
SETS SETS SETS
3 with 3 with 3 with
20lbs 20lbs 20lbs
A1 CLEAN PULL Alternate A1 & A2 8
more than
6
more than
3
more than
120 sec Shoot for low rib cage
clean clean clean

POWER CLEAN WITH 3 3 3 Do first pull (floor to knees) in 2 sec then

A2 8 6 3 120 sec
SLOW FIRST PULL (75%) (80%) (85%) explode, don’t pause

Ramp to Ramp to Ramp to By feeling,

MAX EFFORT LIFT
B N/A a 3RM for N/A a 3RM for N/A a 3RM for roughly
LOWER BODY (SEE TABLE) the day the day the day 3 min

C1 BULGARIAN SPLIT SQUAT 4 6/side 4 7/side 3 8/side 30 sec Use same weight week to week

Concentric with two legs, pause on

C2 SINGLE LEG CURL 2/1 technique 4 5/side 4 5/side 3 5/side 2-3 min
glutes, slow eccentric with 1 leg.

D FARMER’S WALK 5 30 m 5 30 m 3 30 m 2-3 min

MAX EFFORT LOWER BODY LIFT

WEEK STRENGTH LIFT OLYMPIC LIFT NOTES

1 Front squat N/A

2 Back squat heels elevated N/A

3 Sumo deadlift N/A

/ Performance Beast Training 7

 TUESDAY - UPPER BODY - VOLUME

WEEK 1 WEEK 2 WEEK 3

METHOD/
EXERCISE REST NOTES
TEMPO WORK WORK WORK
REPS REPS REPS
SETS SETS SETS
- Close-grip bench
Mechanical 5 + max 4 + max 3 + max - Normal bench
A BENCH PRESS drop set
5
(77.5%)
5
(82.5%)
4
(85%)
3-4 min
Take 15 sec between variants
(rack the bar)

Mechanical 5 + max 4 + max 3 + max - Strict press

B DB SHOULDER PRESS drop set
5 (77.5%) 5
(82.5%)
4
(85%)
3-4 min
- Push press

Do the prescribed number of reps with

Mechanical 5 + max 4 + max 3 + max pronated pull-ups then rest 20 sec and
C PULL-UPS drop set
5
(77.5%)
5
(82.5%)
4
(85%)
3-4 min
do as many additional reps of NEUTRAL
grip pull ups

D1 FAT GRIP REVERSE CURL Alternate D1 & D2 5 8-10 5 6-8 3 4-6 90 sec

FAT GRIP LYING DB

D2 5 8-10 5 6-8 3 4-6 90 sec
TRICEPS EXTENSION

/ Performance Beast Training 8

 THURSDAY - LOWER BODY - VOLUME

WEEK 1 WEEK 2 WEEK 3

METHOD/
EXERCISE REST NOTES
TEMPO WORK WORK WORK
REPS REPS REPS
SETS SETS SETS

3+2
CLEAN COMPLEX 1+2+2 3+1
A (SEE TABLE)
Complex 5 (roughly 5
(80-85%)
4
(85-90%)
3-4 min
75-80%)

Back squat
Do the prescribed number of reps with
SQUAT MECHANICAL Mechanical 5 + max 4 + max only 80%
B 5 (77.5%) 5 4 3-4 min FRONT SQUAT then rest for 20 sec and
DROP SET drop set (82.5%) 3 reps
do as many BACK squat as possible
explosive
Contrast For the heavy set go as heavy as you
Alternate heavy can for 30m without stopping, for the
C PROWLER PUSHING set (walking) with
5 30 m 5 30 m 4 30 m 2-3 min
light set use around 50% and sprint as
explosive set fast as you can

Hold 1-2 sec at the knees before

D1 SEATED SUMO DEADLIFT Alternate D1 & D2 5 3 5 3 3 3 30 sec
standing up

D2 GLUTES PULL-THROUGH 5 8-10 5 6-8 3 4-6 120 sec Squeeze peak contraction 2 sec per rep

VOLUME OLYMPIC LIFT COMPLEX

WEEK STRENGTH LIFT OLYMPIC LIFT NOTES

1 N/A High hang power clean* + Power clean slow 1st pull

High hang power clean + Power clean hang above knees + Do all the reps of the first exercise of the complex before doing the
2 N/A Power clean second exercise. You can rest 10-15 sec between both exercises

3 N/A High hang clean pull* + Power clean

Seated sumo deadlift: https://www.youtube.com/watch?v=wZGwfcrcPNg

High hang power clean: only lower the bar down to the upper thigh for the hang position
High hang clean pull (power shrug): https://thibarmy.com/special-exercises-series-no-2-power-shrugs-hang

/ Performance Beast Training 9

 FRIDAY - UPPER BODY - HEAVY

WEEK 1 WEEK 2 WEEK 3

METHOD/
EXERCISE REST NOTES
TEMPO WORK WORK WORK
REPS REPS REPS
SETS SETS SETS
1 1 1
(30-40lbs (30-40lbs (30-40lbs
A1 TOP HALF BENCH PRESS Alternate A1 & A2 N/A more than N/A more than N/A more than 120 sec Use same grip as for A2
your next your next your next
A2 set) A2 set) A2 set)

Ramp to Ramp to Ramp to

BENCH PRESS Go by
A2 (SEE TABLE)
N/A a 3RM for N/A a 3RM for N/A a 3RM for
feeling
the day the day the day

3 2 1
B1 PUSH PRESS Alternate B1 & B2 4
(87.5%)
4
(90%)
3
(92.5%)
120 sec % of best push press

Max reps Max reps Max reps

B2 MILITARY PRESS 4
(80%)
4
(82.5%)
3
(85%)
3-4 min % of best military press

C FARMER’S WALK 5 30 m 5 30 m 3 30 m 2-3 min

Ramp to Ramp to Ramp to

PINCH GRIP heaviest heaviest heaviest
D N/A N/A N/A 90-120 sec
DEADLIFT HOLD you can you can you can
hold 9 sec hold 9 sec hold 9 sec

MAX EFFORT UPPER BODY LIFT

WEEK STRENGTH LIFT OLYMPIC LIFT NOTES

1 Bench press 14’’ grip N/A

2 Bench press 16’’ grip N/A

3 Bench press 20’’ grip N/A

/ Performance Beast Training 10

 SATURDAY - WHOLE BODY - REPETITION EFFORT METHOD

WEEK 1 WEEK 2 WEEK 3

METHOD/
EXERCISE REST NOTES
TEMPO WORK WORK WORK
REPS REPS REPS
SETS SETS SETS

A1 GLUTE-HAM RAISE Alternate A1 & A2 4 6-8 4 6-8 2 6-8 30 sec

A2 LEG CURL 4 6-8 4 6-8 2 6-8 2-3 min

B1 CHIN-UP WITH FAT GRIPZ Alternate B1 & B2 4 6-8 4 6-8 2 6-8 30 sec

REVERSE CURL
B2 4 6-8 4 6-8 2 6-8 3-4 min
WITH FAT GRIPZ

SLED WALKING Stay low, keep in half squat position and

C1 Alternate C1 & C2 4 30 m 4 30 m 3 30 m 30 sec
BACKWARDS DO NOT lean back

RESISTANCE BANDS 20-30 20-30 20-30

C2 4 4 3 2-3 min
LEG CURLS reps reps reps

/ Performance Beast Training 11

3

PERFORMANCE BEAST TRAINING

INTENSIFICATION - BLOCK 1

© 2019 Ballistic Management Inc. All Rights Reserved

Without limiting rights under the copyright reserved above, no part of this publication may be reproduced, stored, introduced into a retrieval system, distributed or transmitted in any form or by any means, including
without limitation photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain
other non-commercial uses permitted by copyright law. The scanning, uploading, and/or distribution of this document via the internet or via any other means without the permission of the publisher is illegal and is
punishable by law. Please purchase only authorized editions and do not participate in or encourage electronic piracy of copyrightable materials.

‘‘Thibarmy” and Thibarmy logo are trademarks of Ballistic Management Inc. For more information, visit us at www.thibarmy.com or contact us at info@ballisticmanagement.com
 MONDAY - FRONT SQUAT

WEEK 1 WEEK 2 WEEK 3

METHOD/
EXERCISE REST NOTES
TEMPO WORK WORK WORK
REPS REPS REPS
SETS SETS SETS

3 3 3
A POWER CLEAN 5
(77.5%)
5
(80%)
4
(82.5%)
120 sec

180-210
B FRONT SQUAT Work up to 1RM N/A 1 N/A 1 4 1
sec

Clusters (4-6 reps) 4-6 reps 4-6 reps 4-6 reps

180-210
C FRONT SQUAT 15 sec of rest 2 (87.5% of 3 (87.5% of 4 (87.5% of
sec
between reps 1RM) 1RM) 1RM)

Do as many reps as you can then rest 30

77.5% of 77.5% of 77.5% of 180-210
D FRONT SQUAT Rest/Pause 2
1RM
3
1RM
3
1RM sec
sec and do as many additional reps as
you can with same weight

E ONE LEG BACK EXTENSION 4 8/side 4 8/side 3 8/side 2-3 min

For the one-leg back extension: https://www.t-nation.com/training/painful-seven

/ Performance Beast Training 13

 TUESDAY - BENCH PRESS

WEEK 1 WEEK 2 WEEK 3

METHOD/
EXERCISE REST NOTES
TEMPO WORK WORK WORK
REPS REPS REPS
SETS SETS SETS

3 3 3 3
A PUSH PRESS (77.5%)
5
(80%)
5
(82.5%) (77.5%)
120 sec

180-210
B BENCH PRESS Work up to 1RM N/A 1 N/A 1 4 1
sec

Clusters (4-6 reps) 4-6 reps 4-6 reps 4-6 reps

180-210
C BENCH PRESS 15 sec of rest 2 (87.5% of 3 (87.5% of 3 (87.5% of
sec
between reps 1RM) 1RM) 1RM)

Do as many reps as you can then rest 30

77.5% of 77.5% of 77.5% of 180-210
D BENCH PRESS Rest/Pause 2
1RM
3
1RM
3
1RM sec
sec and do as many additional reps as
you can with same weight

SEATED ROW SAME GRIP

E 4 8 4 8 3 8 2-3 min
AS BENCH PRESS

/ Performance Beast Training 14

 WEDNESDAY - NEURAL CHARGE (OPTIONAL)

WEEK 1 WEEK 2 WEEK 3

METHOD/
EXERCISE REST NOTES
TEMPO WORK WORK WORK
REPS REPS REPS
SETS SETS SETS

A1 BOX JUMP Alternate A1 & A2 5 5 4 5 3 5 90 sec

MEDICINE BALL
A2 5 5 4 5 3 5 90 sec 15-20lbs ball
THROW FROM CHEST

POWER CLEAN 3 3 3
B1 Alternate B1 & B2 5 4 3 90 sec
FROM HANG ABOVE KNEES (65%) (70%) (75%)

MEDICINE BALL
B2 5 5 4 5 3 5 90 sec 15-20 lbs ball
THROW OVERHEAD

Use a moderate weight, on you can reach

C1 PROWLER SPRINT Alternate C1 & C2 5 30 m 5 30 m 3 30m 90 sec
max speed with

MEDICINE BALL
C2 5 5 4 5 3 5 90 sec 15-20lbs ball
THROW FORWARD SCOOP

/ Performance Beast Training 15

 THURSDAY - INCLINE BENCH PRESS

WEEK 1 WEEK 2 WEEK 3

METHOD/
EXERCISE REST NOTES
TEMPO WORK WORK WORK
REPS REPS REPS
SETS SETS SETS

3 3 3
A PUSH PRESS 5
(77.5% )
5
(80%)
5
(82.5%)
120 sec

180-210
B INCLINE BENCH PRESS Work up to 1RM N/A 1 N/A 1 N/A 1
sec

Clusters (4-6 reps) 4-6 reps 4-6 reps 4-6 reps

180-210
C INCLINE BENCH PRESS 15 sec of rest 2 (87.5% of 3 (87.5% of 3 (87.5% of
sec
between reps 1RM) 1RM) 1RM)

Do as many reps as you can then rest 20

77.5% of 77.5% of 77.5% of 180-210
D INCLINE BENCH PRESS Rest/Pause 2
1RM
3
1RM
3
1RM sec
sec and do as many additional reps as
you can with same weight

CHEST-SUPPORTED
E 4 8 4 8 3 8 2-3 min
T-BAR ROW

/ Performance Beast Training 16

 SATURDAY - POWER CLEAN

WEEK 1 WEEK 2 WEEK 3

METHOD/
EXERCISE REST NOTES
TEMPO WORK WORK WORK
REPS REPS REPS
SETS SETS SETS

A BROAD JUMPS 5 3 5 3 5 3 120 sec

180-210
B POWER CLEAN Work up to 1RM N/A 1 N/A 1 N/A 1
sec

Clusters (4-6 reps) 4-6 reps 4-6 reps 4-6 reps

180-210
C POWER CLEAN 15 sec of rest 2 (87.5% of 3 (87.5% of 3 (87.5% of
sec
between reps 1RM) 1RM) 1RM)

Do as many reps as you can then rest 30

77.5% of 77.5% of 77.5% of 180-210
D POWER CLEAN Rest/Pause 2
1RM
3
1RM
3
1RM sec
sec and do as many additional reps as
you can with same weight

20 total 20 total 20 total Do as many reps per set as you want,

reps with reps with reps with take the rest you need. The goal is to
E BACK SQUAT N/A front N/A front N/A front As needed finish the 20 reps in as little time as
squat 1RM squat 1RM squat 1RM possible. HINT: if you go close to failure
of Monday of Monday of Monday in a set you will perform badly

/ Performance Beast Training 17

4

PERFORMANCE BEAST TRAINING

INTENSIFICATION - BLOCK 2

© 2019 Ballistic Management Inc. All Rights Reserved

Without limiting rights under the copyright reserved above, no part of this publication may be reproduced, stored, introduced into a retrieval system, distributed or transmitted in any form or by any means, including
without limitation photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain
other non-commercial uses permitted by copyright law. The scanning, uploading, and/or distribution of this document via the internet or via any other means without the permission of the publisher is illegal and is
punishable by law. Please purchase only authorized editions and do not participate in or encourage electronic piracy of copyrightable materials.

‘‘Thibarmy” and Thibarmy logo are trademarks of Ballistic Management Inc. For more information, visit us at www.thibarmy.com or contact us at info@ballisticmanagement.com
 MONDAY - LOWER EXPLOSIVE

WEEK 1 WEEK 2 WEEK 3

METHOD/
EXERCISE REST NOTES
TEMPO WORK WORK WORK
REPS REPS REPS
SETS SETS SETS

Russian explosive
3 3 3
A1 POWER SNATCH contrast, alternate 3
(75% )
6
(80%)
3
(85%)
90 sec
A1 & A2

5 4 3 180-210
A2 BARBELL JUMP SQUAT 3
(20%)
6
(25%)
3
(30%) sec

Russian explosive
3 3 3
B1 POWER CLEAN HIGH HANG contrast, alternate 3
(75%)
6
(80%)
3
(85%)
90 sec
B1 & B2

30m 30m 30m with

with body with body 1.5x body
weight weight weight 180-210
B2 PROWLER SPRINT 3
on sled
6
on sled
3
on sled sec
as fast as as fast as as fast as
possible possible possible

/ Performance Beast Training 19

 TUESDAY - UPPER BODY HEAVY

WEEK 1 WEEK 2 WEEK 3

METHOD/
EXERCISE REST NOTES
TEMPO WORK WORK WORK
REPS REPS REPS
SETS SETS SETS
Max reps Max reps Max reps
Russian heavy
BOARD PRESS at 95% of at 95% of at 100% of Do NOT pause on the block, explode right
A1 (FROM MID-RANGE, 4 BOARDS)
contrast, alternate 3
full range
6
full range
4
full range
180 sec
up as if doing a regular bench
A1 & A2
1RM 1RM 1RM

2-3 2-3 1-2 180-210

A2 BENCH PRESS 3
(85-87.5%)
6
(85-87.5%)
4
(90-92.5%) sec

Max reps Max reps Max reps

Russian heavy at 100% of at 100% of at 105% of
B1 PUSH PRESS contrast, alternate 3 MILITARY 6 MILITARY 4 MILITARY 180 sec
B1 & B2 PRESS PRESS PRESS
1RM 1RM 1RM

2-3 2-3 1-2 180-210

B2 MILITARY PRESS 3
(82.5%)
6
(85%)
4
( 87.5%) sec

CHEST-SUPPORTED
C 6 8 4 8 3 8 2-3 min
T-BAR ROW

CHEST-SUPPORTED DB
D 6 12 4 12 3 12 1-2 min
REAR DELTS RAISE

/ Performance Beast Training 20

 WEDNESDAY - NEURAL CHARGE (OPTIONAL)

WEEK 1 WEEK 2 WEEK 3

METHOD/
EXERCISE REST NOTES
TEMPO WORK WORK WORK
REPS REPS REPS
SETS SETS SETS

A1 DEPTH JUMPS (20-24") Alternate A1 & A2 3 5 4 5 3 5 90 sec

3 3 3
A2 PUSH PRESS 3
(70%)
4
(72.5%)
3
(75%)
90 sec

POWER SNATCH FROM 3 3 3

B1 Alternate B1 & B2 3 4 3 90 sec
HANG ABOVE KNEES (70%) (72.5%) (75%)

MEDICINE BALL THROW

B2 3 5 4 5 3 5 90 sec 12-15 lbs ball
OVERHEAD (BACKWARDS)

Use a moderate weight, on you can reach

C1 PROWLER SPRINT Alternate C1 & C2 3 30 m 4 30 m 3 30 m 90 sec
max speed with

MEDICINE BALL
C2 3 5 4 5 3 5 90 sec 15-20lbs ball
THROW FORWARD SCOOP

/ Performance Beast Training 21

 THURSDAY - LOWER BODY HEAVY

WEEK 1 WEEK 2 WEEK 3

METHOD/
EXERCISE REST NOTES
TEMPO WORK WORK WORK
REPS REPS REPS
SETS SETS SETS
Max reps Max reps Max reps
Russian heavy
TOP HALF SQUAT FROM at 100% of at 100% of at 105% of Start each rep from a deadstart, do not
A1 contrast, alternate 3 6 4 180 sec
PINS (90 DEG KNEE ANGLE) A1 & A2
full range full range full range bounce off of pins
1RM 1RM 1RM

2-3 2-3 1-2 180-210

A2 BACK SQUAT 3
(85-87.5%)
6
(85-87.5%)
4
(90-92.5%) sec

3 reps at
Russian heavy 3 reps at 3 reps at
120% of Slow eccentric, focus on position and
B1 DEADLIFT (CLEAN STYLE) contrast, alternate 3
power
6 125% of 4 130% of 120 sec
lats tight
B1 & B2 clean clean
clean

2-3 2-3 1-2 180-210

B2 POWER CLEAN 3
(85-87.5%)
6
(85-87.5%)
4
(90-92.5%) sec

C BACK EXTENSION 6 8 4 8 3 8 2-3 min

GLUTES PULL-THROUGH
D (CABLE)
6 12 4 12 3 12 1-2 min

/ Performance Beast Training 22

 SATURDAY - UPPER BODY EXPLOSIVE

WEEK 1 WEEK 2 WEEK 3

METHOD/
EXERCISE REST NOTES
TEMPO WORK WORK WORK
REPS REPS REPS
SETS SETS SETS

Russian explosive
MEDICINE BALL 3 3 3
A1 contrast, alternate 3 6 3 90 sec MAXIMUM SPEED
THROW FROM CHEST A1 & A2
(70%) (75%) (80%)

MEDICINE BALL 180-210

A2 3 5 6 5 3 5 20-25lbs ball
THROW FROM CHEST sec

MEDICINE BALL Russian explosive

B1 THROW OVERHEAD contrast, alternate 3 5 6 5 3 5 90 sec 20-25lbs ball for max height
(SHOULDER PRESS STYLE) B1 & B2

Max strict Max strict Max strict

180-210
B2 MILITARY PRESS 3 reps at 6 reps at 3 reps at
sec
70% 70% 75%

/ Performance Beast Training 23

1

PERFORMANCE BEAST TRAINING

REALISATION - BLOCK 1

© 2019 Ballistic Management Inc. All Rights Reserved

Without limiting rights under the copyright reserved above, no part of this publication may be reproduced, stored, introduced into a retrieval system, distributed or transmitted in any form or by any means, including
without limitation photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain
other non-commercial uses permitted by copyright law. The scanning, uploading, and/or distribution of this document via the internet or via any other means without the permission of the publisher is illegal and is
punishable by law. Please purchase only authorized editions and do not participate in or encourage electronic piracy of copyrightable materials.

‘‘Thibarmy” and Thibarmy logo are trademarks of Ballistic Management Inc. For more information, visit us at www.thibarmy.com or contact us at info@ballisticmanagement.com

/ Performance Beast Training 24

 MONDAY

WEEK 1 WEEK 2 WEEK 3

METHOD/
EXERCISE REST NOTES
TEMPO WORK WORK WORK
REPS REPS REPS
SETS SETS SETS

MEDICINE BALL THROW Imagine doing a KB swing with the

3 3 3
A FORWARD FROM BETWEEN 5
(15lbs)
4
(20lbs)
3
(25lbs)
70-90 sec ball but releasing it to get the greatest
THE LEGS (15-20LBS) distance forward possible

Ramp to Ramp to Ramp to As needed

B POWER CLEAN N/A
3RM
N/A
2RM
N/A
1RM (2-3 min)

Ramp to Ramp to Ramp to As needed

C BACK SQUAT N/A
3RM
N/A
2RM
N/A
1RM (2-3 min)

BENCH PRESS 1" (PER SIDE]

Ramp to Ramp to Ramp to As needed
D CLOSER THAN YOUR N/A
3RM
N/A
2RM
N/A
1RM (2-3 min)
NORMAL GRIP
Ramp to Ramp to Ramp to
heaviest heaviest heaviest
weight you weight you weight you As needed
E PROWLER PUSHING N/A can push N/A can push N/A can push
(2-3 min)
for 30 m for 30m for 30m
without without without
stopping stopping stopping

/ Performance Beast Training 25

 TUESDAY

WEEK 1 WEEK 2 WEEK 3

METHOD/
EXERCISE REST NOTES
TEMPO WORK WORK WORK
REPS REPS REPS
SETS SETS SETS

MEDICINE BALL THROW

3 3 3
A FORWARD FROM BETWEEN 5
(15lbs)
4
(20lbs)
3
(25lbs)
70-90 sec
THE LEGS (15-20LBS)

3 2 1
As needed
B POWER CLEAN 4 (80% of 4 (80% of 4 (80% of
(2-3 min)
3RM) 2RM) 1RM)

3 2 1
As needed
C BACK SQUAT 4 (80% of 4 (80% of 4 (80% of
(2-3 min)
3RM) 2RM) 1RM)

BENCH PRESS 1" (PER SIDE] 3 2 1

As needed
D CLOSER THAN YOUR 4 (80% of 4 (80% of 4 (80% of
(2-3 min)
NORMAL GRIP 3RM) 2RM) 1RM)

30 m 30 m 30 m
(80% of (80% of (80% of As needed
E PROWLER PUSHING 4 Monday) 4 Monday) 4 Monday)
(2-3 min)
as fast as as fast as as fast as
you can you can you can

/ Performance Beast Training 26

 WEDNESDAY (OPTINAL)

WEEK 1 WEEK 2 WEEK 3

METHOD/
EXERCISE REST NOTES
TEMPO WORK WORK WORK
REPS REPS REPS
SETS SETS SETS

This is a mini neural- 3 3 3

A1 POWER SNATCH charge circuit
3
(65%)
3
(70%)
3
(75%)
45-60 sec

MEDICINE BALL 5 5 3
A2 3 3 3 45-60 sec
THROW OVERHEAD (15lbs) (20lbs) (24lbs)

A3 BOX JUMP 3 5 3 5 3 5 2-3 min Step down, don’t jump down

Max reps Max reps Max reps

D NEUTRAL GRIP CHIN-UPS N/A
in 5 min
N/A
in 5 min
N/A
in 5 min
As needed

100 total 125 total 150 total

E BAND PULL-APARTS N/A reps N/A reps N/A reps As needed

/ Performance Beast Training 27

 THURSDAY

WEEK 1 WEEK 2 WEEK 3

METHOD/
EXERCISE REST NOTES
TEMPO WORK WORK WORK
REPS REPS REPS
SETS SETS SETS

MEDICINE BALL THROW

3 3 3
A FORWARD FROM BETWEEN 5
(10lbs)
4
(15lbs)
3
(20lbs)
75-90 sec
THE LEGS

3 2 1
As needed
B POWER CLEAN 4 (90% of 4 (90% of 4 (90% of
(2-3 min)
3RM) 2RM) 1RM)

3 2 1
As needed
C BACK SQUAT 4 (90% of 4 (90% of 4 (90% of
(2-3 min)
3RM) 2RM) 1RM)

BENCH PRESS 1" (PER SIDE] 3 2 1

As needed
D CLOSER THAN YOUR 4 (90% of 4 (90% of 4 (90% of
(2-3 min)
NORMAL GRIP 3RM) 2RM) 1RM)

30 m 30 m 30 m
(70% of (70% of (70% of As needed
E PROWLER PUSHING 4 Monday) 4 Monday) 4 Monday)
(2-3 min)
as fast as as fast as as fast as
you can you can you can

/ Performance Beast Training 28

 FRIDAY

WEEK 1 WEEK 2 WEEK 3

METHOD/
EXERCISE REST NOTES
TEMPO WORK WORK WORK
REPS REPS REPS
SETS SETS SETS

MEDICINE BALL THROW

3 3 3
A FORWARD FROM BETWEEN 5
(15lbs)
4
(20lbs)
3
(25lbs)
70-90 sec
THE LEGS (15-20LBS)

3 2 1
As needed
B POWER CLEAN 4 (70% of 4 (70% of 4 (70% of
(2-3 min)
3RM) 2RM) 1RM)

3 2 1
As needed
C BACK SQUAT 4 (70% of 4 (70% of 4 (70% of
(2-3 min)
3RM) 2RM) 1RM)

BENCH PRESS 1" (PER SIDE] 3 2 1

As needed
D CLOSER THAN YOUR 4 (70% of 4 (70% of 4 (70% of
(2-3 min)
NORMAL GRIP 3RM) 2RM) 1RM)

30 m 30 m 30 m
(60% of (60% of (60% of As needed
E PROWLER PUSHING 4 Monday) 4 Monday) 4 Monday)
(2-3 min)
as fast as as fast as as fast as
you can you can you can

/ Performance Beast Training 29

 SATURDAY

WEEK 1 WEEK 2 WEEK 3

METHOD/
EXERCISE REST NOTES
TEMPO WORK WORK WORK
REPS REPS REPS
SETS SETS SETS

As needed
A LONG JUMP 3 5 3 5 3 5
(2-3 min)

Work up to Work up to Work up to As needed

B POWER CLEAN N/A
3RM
N/A
2RM
N/A
1RM (2-3 min)

Work up to Work up to Work up to As needed

C BACK SQUAT N/A
3RM
N/A
2RM
N/A
1RM (2-3 min)

Work up to Work up to Work up to As needed

D BENCH PRESS N/A
3RM
N/A
2RM
N/A
1RM (2-3 min)

/ Performance Beast Training 30