Brent Day

Soccer, Women's Training
Coach
Brent Day

Features
4 sessions per week
Must use App app to view and log training
Program Training

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Sample Week
Week 1 of 12-week program
Sunday
Tissue Prep 1

Prep

A

Barefoot Work

This is a warm up to help to improve tissue elasticity and foot function. Do these 4 exercises in the following order. Barefoot is ideal, but you can do them in socks if you like. 1-Barefoot Forward Dribble for 10 yard 2-Barefoot Lateral Hops for 10 yards 3-Barefoot Backwards Reach for 10 yards 4-Barefoot In and Out for 10 yards Do this for 2 rounds

B

Forward Deceleration Lunge

3 x 5

C

Deceleration Push Up

3 x 5

D1

Supported Skater Squat

4 x 4

D2

Bear Crawl

4 x 10

E1

Isometric Elevated Heel Lunge

4 x 25

E2

Push Aways

4 x 8

F

Laying Hamstring Bench Bridge

4 x 12

G

Suitcase Hold

3 x 20

H

Rocker Jumps

3 x 5

Static Stretching

I

Lower Body Flexibility

Do each stretch for 30 seconds. Unilateral stretches should be done for 30 seconds each leg.

Tuesday
Low Intensity Speed Work

A

A Skips

3 x 10

B

Backward Hops

3 x 10

C

1-2 Rhythm Jumps

3 x 6

D

Sprinter Jumps

3 x 6

E

20 metre sprints

6 x 20

Static Stretching

F

Lower Body Flexibility

Do each stretch for 30 seconds. Unilateral stretches should be done for 30 seconds each leg.

Thursday
Tissue Prep 2

Prep

A

Upper Body Prep

Elevated Front Foot T-Spine - 8 reps each way Push Aways - 8 reps Inch Work - 8 reps 2 rounds

B1

Hand Release Push Up

3 x 8

B2

Heel March, Stiffness

3 x 10

C

Pull Ups, Eccentric

4 x 3

D

Altitude Drops

4 x 5 @ 12

E1

Push Ups, Eccentric

3 x 5

E2

Side Step Ups

3 x 4

F

Renegade Row

3 x MAX

G

1 Leg Box Squat

4 x 5

H

Elevated Bent Knee Shoulder Taps

4 x 12

Prep

I

Lower Body Flexibility

Do each stretch for 30 seconds. Unilateral stretches should be done for 30 seconds each leg.

Saturday
Zone 2 Cardio

Prep

A

Hop Series

10 metres for each exercise. Complete 2-3 sets. Rest 10 seconds between exercises, 30 seconds between sets. You don't have to these barefoot. Try and make each set a little more explosive. Do these really lightly, just want to build up the tissues ability to hop.

B

Zone 2 Cardio

1 x 45:00

Prep

C

Lower Body Flexibility

Do each stretch for 30 seconds. Unilateral stretches should be done for 30 seconds each leg.

The Proof
verified-athlete-avatar Kayla Seaborn

Langara Women's Soccer

Verified Athlete

"I found Brent's exercise prescription to be easy to follow as someone who didn't have much experience weightlifting. The biggest change I noticed was my strength as I was able to hold opponents off the ball and win more tackles. I was also able to maintain my fitness throughout the entire season."

verified-athlete-avatar Rachel Barker

Langara Women's Soccer

Verified Athlete

"I felt so strong coming into the season after this program. My vert increased almost 10cm in a month from the plyo work we did in training. I found that combined with on-field training where I got aerobic fitness, I was the fittest and most well-rounded I’ve ever felt entering the season."

verified-athlete-avatar Emi MacAdam

Elite Soccer Athlete

Verified Athlete

"Since training with Brent's program I have become stronger and faster on the field. I have also noticed growth in every aspect of athleticism after only a couple of months. I also like the convenience of training on my own, it allows me to adjust training around school and soccer schedules."

Soccer Strength