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.
Prep
A
Hip Prep
Use this circuit to warm up the hips. 3 round with 15 seconds rest between rounds Hip Drops - 8 reps (drop as low as possible) Backwards Swing Step - 6 reps each way (controlled reps and focus on coordination) Backwards Hops - 8 hops (jump in control, land strong and set before next jump)
B
Altitude Drops
4 x 5
C
KB Single Leg Deadlift, Supported
3 x 6
D1
Trap Bar Deadlift
5 x 2
D2
Depth Jumps
5 x 3
D3
DB Jumps
5 x 4
D4
Banded Jumps
5 x 5
E1
Pin Squat
4 x 3
E2
Low Hurdle Box Jump
4 x 5
F
Banded Good Mornings
3 x 10
Prep
A
Upper Body Engagement
Do not rush these movements. They are all about preparing the body. 2-3 rounds, 10 reps each exercise (Alternating DB OHP is 5 each arms). Pick a light weight that is easy to work with. No more than 30 seconds rest between rounds.
B1
Bench Press
4 x 8
B2
1 Arm Bent Over Row
4 x 8
C1
Seated Row
4 x 8
C2
Incline Bench Press
4 x 8
D1
Z Press
3 x 6
D2
DB Shoulder Shrugs
3 x 12
E1
Biceps Curl, Barbell
3 x 8
E2
Triceps Press Down
3 x 8
F
Banded T Rotation
3 x 5
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
Barefoot Work
This is a warm up to help to improve tissue elasticity and foot function. Do these 4 exercises in the following order. 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
Ankling
3 x 10
C
Sprinter Jumps
4 x 6
D
1-2 Rhythm Jumps
4 x 4
E
Backward Hops
3 x 10
F
Band Assisted Pogo Jumps
4 x 10
G
KB Swings
3 x 6
H
Forward Deceleration Lunge
3 x 4
Prep
A
Shoulder Prep 2
Banded Retractions x 10 Banded Row 15 each arm Push Aways x 10 2 rounds
B
Band Assisted Push Up
3 x 8
C
Bench Press
5 x 5
D
Incline Bench Press
3 x 8
E
Pendlay Row
5 x 5
F
Seated Row
3 x 8
G1
Triceps Your Choice
3 x 8
G2
Biceps Curl, Barbell
3 x 8
G3
DB Lateral Raise
3 x 8
Prep
A
Lower Body Neural Prep
This Circuit is to prep the nervous system for some upcoming athleticism work. Do three sets of each exercise with progressive intensity. Follow the instructions below; Sets 1 = 60% effort - Set 2 = 75% effort - Set 3 = 90% effort Isometric Rack Split Squats = each leg 4 second pull. (You can do Isometric Hack Squat if you want to do not want to do split squats.) DB Jumps = 4 jumps at 10% body weight. Banded Jumps = 8 reps with a medium band. Rest 10 second between exercises, 45 seconds between sets.
B
KB Tension Swing
3 x 8
C
Bent Knee Copenhagen’s
3 x 10
D
Deadlift
4 x 3
E
Supported Safety Bar Squats
4 x 5
F
Banded Pogos
3 x 12
G
Nordic Curls, Banded
3 x 12
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
