Real Kinetic Athlete

Brent Day

Power Sports
Coach
Brent Day

Welcome 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.

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Athletic Development
You will improve athleticism through evidence based training principles that utilize basic strength and power training exercises, plyometrics, and mobility exercises all the goal to improve your athletic movement.
Features
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Access to Brent
The team has a message board that I will be active on to answer any of your questions or check form with videos.
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Programming 7 days per week
Daily strength, conditioning, and playometrics that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Every exercise is accompanied by a video demonstration.
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Delivered through TrainHeroic
The TrainHeroic app is the best on the market for program delivery. The entire training plan will utilize their world class interface.
Equipment
Required
Barbell // Squat Rack // Dumbbells // Resistance Bands
Recommended
Med Balls // Sled
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Lower Body Athletic Development

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

Monday
Upper Body, High Volume

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

Tuesday
Pick Em' - Zone 2 or 3 Conditioning

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.

Tuesday
Pick Em' - Light Plyo Session

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

Wednesday
Upper Body Strength

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

Thursday
Lower Body, Athletic Development

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

Coach
coach-avatar 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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Become an athlete for the sport of life.

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FAQs
Is the program for athletes only?
No. It's for anyone that wants to train and move better. This program will help you if you play sports regularly, are a weekend warrior, or just need to some direction to train. Try it for 7 days!
When can I start?
This is a monthly program and you can start right away. You might start in the middle of the block we are working on, but that is more than ok! Try the free trial and see if it's for you.
The Proof
verified-athlete-avatar 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."

verified-athlete-avatar 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."

verified-athlete-avatar 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
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Real Kinetic Athlete
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Real Kinetic Athlete
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Real Kinetic Athlete