Real Kinetic Athlete
Brent Day
Power SportsWelcome to Real Kinetic Athlete! This program is designed for anyone who is looking to improve their athleticism with minimal space and equipment. You can succeed in this program in a garage gym or any training facility you have access to. The goal of this program is to help you train and develop strength and power while improving your athleticism. I have designed each training day to help build the major components to become more athletic all through evidence based training protocols. The Real Kinetic Athlete is meant for all levels and I will guide you on how to make this fit your individual athletic goals and needs. I program 6 days a week, but you can workout as many times per week as you can. The program will include mobility work, strength training, ballistic training, plyometrics, speed training, and cardiovascular work. I will always add what the ideal breakdown is for 3 or 4 days a week so you know what's best. I will also provide you with some testing exercises so you can lift the appropriate weights and utilize proper heights during plyometrics.
A1
Dynamic 90/90
3 x 12
A2
Fixed Hip Up
3 x 5
B
Trap Bar Deadlift
4 x 10
C
KB Power Swing
3 x 10
D
Squat Jump
4 x 3
E
Squat
5 x 3
F
Split Jump
4 x 4
G
Nordic Curls, Banded
3 x 5
Prep
A
Shoulder Prep 2
Banded Retractions x 10 Banded Row 15 each arm Push Aways x 10 2 rounds
B
Bench Press
4, 3, 2, 1, 2 @ 75, 77, 80, 85, 80 %
C
Seated Row
5 x 5
D
Incline Bench Press
3 x MAX
E
Pull Ups
3 x 8
F1
DB Overhead Press
2 x 20
F2
DB Lateral Raise
3 x 12
G1
Biceps Curl, Barbell
4 x 8
G2
Triceps Your Choice
4 x 8
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 or Zone 3 Conditioning
Prep
C
Lower Body Flexibility
Do each stretch for 30 seconds. Unilateral stretches should be done for 30 seconds each leg.
Prep
A
Shoulder Prep
10-15 reps each exercise. This is a warm-up, so take your time. Use a light weight for OHP Hand release push-ups should be 5 reps 3 rounds, take rest as needed.
B1
DB Bench Press
4 x 5
B2
Band Assisted Push Up
4 x 5
C1
Bent Over Barbell Row
4 x 5
C2
Overhead Med Ball Slam
4 x 5
D
Alternating DB OHP
3 x 6
E
DB Incline Bench Press, Alternating
3 x 4
F
1 Arm Bent Over Row
3 x 8
G
Landmine Push and Pull
4 x 6
A1
A Skips
3 x 10
A2
Banded Jumps
3 x 10
B
Altitude Drops
4 x 5
C
Isometric Rack Split Squat
4 x 8
D
Supported Safety Bar Split Squat
4 x 6
E1
Pin Squat
4 x 2 @ 90 %
E2
DB Jumps
4 x 2
F
DB Deadlifts
4 x 5
G
Single Arm Supporter KB Swing Through
4 x 6
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.
B
10 Yard to 10 Yard
10 x 80 @ 20
Prep
C
Lower Body Flexibility
Do each stretch for 30 seconds. Unilateral stretches should be done for 30 seconds each leg.
Brent Day
Brent has been a Certified Strength and Conditioning Coach with the National Strength and Conditioning Association since 2003. He has his Masters in Exercise Science from Edith Cowan University in Perth, Australia. These credentials lead him into a career as a Professor of Kinesiology at Langara College. His in-depth knowledge and experience give him a unique view of health and performance.
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Jeremiah Kabia
Provincial Level Athlete
Verified Athlete"Brent Day is an incredible coach. His research-based approach to sports performance yields real, tangible results. He is thorough in his assessment, programming, and coaching of his athletes. He is always available if you have questions and is flexible enough to update your programming on the fly."
Sammi Seaborn
Collegiate Soccer Player
Verified Athlete"Having access to Brent’s workouts on TrainHeroic has improved my strength and fitness throughout my season. I needed to become more physically fit, stronger and faster; I noticed that my vertical and accelerations improved so much after training with Brent's programs."
Taylor Christopher
Professional MMA Fighter
Verified Athlete"I’ve been working with Brent these past few years, his training program has been a game changer. We have used the TrainHeroic app and my training schedule is accompanied with video demonstration. Brent's programming has helped me make huge improvements in my strength and conditioning."
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Real Kinetic Athlete
Real Kinetic Athlete
Real Kinetic Athlete
