Features of Program
Access your program on our responsive web app on your phone, tablet or desktop.
Every exercise has an "easier" or "harder" button that you can click to scale the exercise to you and your fitness level.
We will help you get mobile, strong, and master the olympic lifts.
Access to our daily mobility program to help you optimize performance.
Our coaches are here to help you move better and gain confidence with the skills.
Created by Personal Trainer, Kevin Andres who programs the most effective, creative workouts to keep training fun and backed by science.
Katie makes all things possible at K Squared Fitness. Without her, the workouts and the operation side of things would not be possible.
Kevin has been working with athletes since 2008. He has worked with competitive and aspiring Crossfit athletes around the world with his online coaching and program design. Kevin has a number of certifications CPT, CES, PES, XPS PN1, PN2
We believe in being a champion in everything you do.
If you believe in that we would love to have you as an athlete.
Our community, programming and coaching will sky rocket your fulfillment and performance.
You are completely protected by our 100% No-Risk Guarantee. If you don't like K2 Executive, you can cancel at any time. No question asked.
K2 Speed & Agility program is trusted by NFL athletes and designed for those who want to have an edge on their competitor at any level.
If you want to improve your explosiveness, power, this is for you.
We train our athletes to get extremely strong, build resilient tissues and become really explosive.
Each training day we will take you through:
Each training day is a small piece of the bigger puzzle which is our training cycles.
Each training phase or “cycle” gets progressive more challenging and more demanding on your body, causing your muscles to adapt.
We take the science and programming side of your workouts serious to help aid in the greatest return of your time.
We attract athletes that believe in the same core values as we do.
We believe in:
If you believe in those things you will be a good fit as well.
You have landed the jackpot for the most comprehensive training program(s) available to help you take your fitness to the next level. We touch on every aspect of fitness to make sure you are prepared for anything and everything:
K2 Speed will provide 4 training sessions per week with options to complete mobility training.
Our programming is built on fundamentals, progressive overload training, intensity and periodization training cycles. Everything we write in the program has a purpose and a goal in mind of taking your fitness to the next level.
When you sign up, you will get an email with how to access your program.
Which is all through our world class app that we built. You’ll get access to K2 Speed & Agility and all other training programs (if you want to work on your weaknesses).
When you get signed up you will meet with a coach to help you get familiar with what all is available to you so we can make sure you are set up for success.
Training session days are be:
Monday, Tuesday, Wednesday, Friday, and Saturday*
*however, 7 days a week we offer a daily mobility class and also monostructual training if you want to work on your engine.
The monstructual work is geared to improving your energy system development (often referred to as aerobic capacity)
We alternate between running, biking, rowing, ski, and swim.
As you take a look at a sample day of training you will notice that we cover a lot of different training.
You will see that we are using % on strength work so as the weeks go on we can know when to peak and deload your training volume.
We also provide two options for your strength training to help you get the desired training stimulus deepening on where you are at in your athletic career.
Each workout always has a desired training focus for the day and we always recommend talking with a coach so we can help tailor the program to you
2 x 50 yard strides
Best stretch ever x 20
Spiderman ( Push up position, take a lunge to the outside of your hand and drop elbow) x 20
RDL Walk x 20
Inchworm x 20
Knee hug with twist x 20
Atlas lunges x 20
Leg swing skip x 20
High knee run x 20
Shuffle 10 yards + Sprint 10 yards x each direction
Jingle jangle 2 x 10 yards
2 point starts (10 yard sprint + 10 yard decelerate)
2 point starts (5 yard sprint + 5 yard jog + 5 yard sprint)
2 point start (20 yard sprint*)
*stop hard every 5 yards
Strength Prep (5 Minutes)
30 seconds x bear crawl
30 seconds x ice skater
30 seconds x db thruster
Strength Option A
5 x 3 @ 82% 1/5/x (black bands) x Banded back squat
Strength Option B
4 x 6 Trap Bar Deadlift
3 x 20 Dumbbell Step Up
3 x 12 Hamstring Curl
3 x 12 Calf Raise
3 x 5 ISO Nordic (10 seconds on 10 seconds off)
Every 30 seconds x 4 sets
Hollow Rock x 20 seconds
L SIt lift On Box x 20 seconds
Straight Leg Crunch x 20 seconds
Everything you would potentially see in a strength and conditioning weight room.
If you don’t have the equipment or a particular skill down we have created a scaling toolkit that will allow you to modify your workout on the fly.
You can always have a conversation with a coach as well to help you make modifications.
That being said here is a list of things you should have:
As we mentioned before it’s okay if you don’t have access to all of these, have a conversation with your coach and we can help make modifications.
As soon as you sign up you will be sent an email with your login in details to your fitness dashboard.
In your dashboard you will see a video and screen shots on how to download our app.
In your app you will see:
We also encourage you to join the private Facebook community and introduce yourself as well!
Your workout is posted at 12:01 AM central time zone.
Right now our app only allows you to see what day at time and the reason why we have it set to that is because we only want you focusing on one day at a time.
We want you to put your best foot forward today, and that’s it.
We don’t believe in “making up sessions” if you missed it, you missed it.
However, that being said if you feel you need to get the workout simply message one of the coaches and we will get it to you.
Our philosophy is intensity over volume. Which means its not about how MUCH you do but you are able to get the desired training stimulus and also do what’s best for you.
This program if you did EVERYTHING will be about 90 minutes.
We encourage our athletes to prioritize what’s best for you based on the time that you have available to train.
Your workout structure looks like this:
This is roughly 80-100 minute of work.
As always we encourage you to reach out to us coaches if you need help prioritizing what your session flow should be.
Do we have incredible programs?
But there are a ton of great programs and coaches out there.
We believe in training hard, lifting up those around us and surrounding ourselves with like minded people.
The way we get like minded people is by molding our community into athletes who:
You will also have a coach with you every step of the way breaking down technical skills, olympic lifts, gymnastics movements, whatever you need help with.
We have a video library of every exercise if you want a full tutorial on how to do the movements/scale properly.
We’re here to help you become a better athlete. If that sounds like you, you will be a good fit.
The nutrition needs of each athlete can vary so much based on:
Although we may provide basic guidelines/examples of how to fuel your body for performance we will not be providing a nutrition.
If you have specific nutrition program needs, check out our nutrition coaching program.
If you get busy, missing a training day, a week or even a month…
We often encourage our athletes to just focus on one day at a time.
If you fall off track, those days are gone. Focus on what you can do today.
Also, anytime you are struggling with consistency or if you just are having a hard time training reach out to your coaches.
We want the best for you, and sometimes that means giving you a little extra support.
You can join our program anytime! The cost is $39/month.
There is also an option to pay for the year in full to drop your rate to $19/month.
If you ever need a break from training you can simply cancel anytime before your next billing statement and you will not be charged for for the next month.
And when you are ready to get back to training we will welcome you with open arms.
We take pride in being available to help you reach your goals.
Reach out to:
And we will get back to you within 24 hours Monday – Saturday.
If you have any questions about your account and your subscription, email email@example.com
We are confident that you are going to love our training program and coaching. However, if you need to cancel your subscription, email firstname.lastname@example.org prior to your next billing date and you will not be billed for the next month.