Brent Day

Helping athletes build speed, strength & durability through elite sports science, tech & performance data | CSCS | Human Performance Lab

[Brent Day @BrentDay_]

https://t.co/B72HW2whCG

[Brent Day @BrentDay_]

Summer off-season training is in full swing for many athletes. Building muscle is often a primary goal this time of year, but the increased metabolic demand that comes with added lean mass is frequently overlooked.
More muscle means higher daily energy requirements. Without properly accounting for this, you risk a dip in sport-specific performance once you return to the ice, field, or court.
Define your goals clearly and keep your training balanced. Prioritize both hypertrophy and the conditioning needed to support it.

[Brent Day @BrentDay_]

The best S&C coaches aren’t chasing the next viral exercise for likes. They obsess over what actually drives results:
Sets. Reps. Intensity. Rest. Tempo.

It may look boring on Social Media. But it delivers undeniable gains on the field and in the weight room.

Don’t fall for the flashy circus show.
Real coaching is quiet science, smart programming, and ruthless execution.
Athletes win with progress, not with fancy moves that trend for a day.

[Brent Day @BrentDay_]

Structuring athlete readiness with quadrant reports: Plot z-scores of HRV (y-axis: recovery) vs. CMJ height (x-axis: performance) for actionable insights. Track trends, choose uncorrelated metrics, and normalize with z-scores for precision. #SportsScience #AthleteMonitoring #HRV #CMJ

[Brent Day @BrentDay_]

Olympic hockey right now.

#Olympics2026 #Olympichockey

[Brent Day @BrentDay_]

Canadian students chasing a sports career dream? Whether in S&C, management, coaching, therapy, or beyond. Finish your undergrad at home, snag a US master’s, stack internships, and dive into the massive US scene.

Why? US sports industry has 92% of North America’s market share, offering way more jobs & higher pay (e.g., sports managers avg $127K USD vs $66K in Canada). Opportunities abound south of the border.

[Brent Day @BrentDay_]

As soon as Bo scored this goal, Canucks management should have all been fired. Bo should have been on the #Canucks his whole career.

[Team Canada @TeamCanada]

Full speed ahead! 🚂💨

Bo Horvat breaks away and gives Canada a three-goal lead after two periods against Czechia! 🚨🇨🇦

#TeamCanada | #MilanoCortina2026 | @CBCOlympics

[Brent Day @BrentDay_]

Watch Thomas Venos nail the deceleration bench press. dropping the bar to catch & brake it eccentrically before exploding up.
Why? Eccentric overload builds:
• Max strength in weak spots
• Injury resilience in the shoulders
• Explosive power transfer (throws, pushes, stability)
Gold for ALL athletes – wheelchair or not.

#EccentricTraining #DecelBench #AdaptiveAthletics #StrengthAndConditioning #SportsPerformance

[Brent Day @BrentDay_]

US performance departments: Don't overlook Canadian applicants.

Most Canadian S&C coaches, sports scientists, and performance staff juggle multiple roles . Coach, scientist, nutritionist, facility manage. All on tight budgets and in modest facilities.

This breeds exceptional adaptability, resourcefulness, and well rounded expertise that thrives in larger, better resourced environments.

If you're hiring elite talent that punches above their weight, look north. 🇨🇦💪

[Brent Day @BrentDay_]

@LeafsPapi_ Cold as ice.

[Brent Day @BrentDay_]

This is pure ELASTIC power in action

Multi Rebound Jump on the force plate = elite stretch-shortening cycle + reactive strength mastery.

Elastic athletes DOMINATE games because:
- Lightning-fast cuts & changes of direction ⚡
- Explosive acceleration off every touch
- Bounce that lasts entire plays (basketball drives, soccer bursts, field chaos)

Vs raw strength beasts? Great for max lifts... but elastic wins dynamic, unpredictable sport.

Train the bounce. Own the game.

#ElasticAthlete #ReactiveStrength #RSI #Plyometrics #StretchShorteningCycle #SportsPerformance

[Brent Day @BrentDay_]

What are everyone’s goals in the weight room for 2026?

[Brent Day @BrentDay_]

Happy New Year! Let’s get after it in 2026!

[Brent Day @BrentDay_]

This #Canucks winning streak feels like a Stamkos for their two first round draft picks kind of winning streak.

[Brent Day @BrentDay_]

Apparently it’s going to cost Canadians 7% more to feed their families in 2026. Plus meat will be 14% higher than 2 years ago. So, any of my American friends interested in hiring a performance coach? The cost of living in Canada has become staggering.

[Brent Day @BrentDay_]

Day 9 of 24 Days of Training 🔥
BIG lower strength day, heavy pulls, jumps, and smoke.

A. Step-Back Lunge – 4×5
B. ISO Mid-Thigh Pull – ×8 sec holds
C. Band-Assisted Pogo Jumps – 3×8
D. Leg Extension – 3×12
E. Trap Bar Deadlift – 5×3 (heavy, crisp)
F. Squat Jump Barbell – 5×8 in
G. Supported Safety Bar Squats or Leg Press – 5×6 Clusters of 2
H. Laying Hamstring Bench Bridge – 3×15 sec

#24DaysOfTraining #LegDay #NoExcusesDecember

[Brent Day @BrentDay_]

Day 2 of 24 Days of Training is LIVE 🔥
Upper Body Capacity – pure volume.

A1. Bent Over Row 3×10
A2. Military Press 3×10
A3. DB Shrugs 3×10-12
B1. Bench Press 4×8
B2. One-Arm Row 4×8 each
C1. Bent Over BB Row 4×8
C2. Incline DB Press 4×8
D1. Z Press 3×6
D2. Reverse DB Fly 3×8
E1. Narrow-Grip Bench 4×8
E2. Seated Biceps Curl 4×8

60-90s rest, 2 min between blocks.

Full program + tracking → @trainheroic (link in bio)
#24DaysOfTraining #UpperBodyDay #HolidayGains #NoExcusesDecember

[Brent Day @BrentDay_]

That time of year again…

December hits and suddenly everything else comes before training.

“I’ll get after it in the new year” becomes the anthem.

Not this year.

Prioritize YOU. Get some workouts in while everyone else hits pause.
24 Days of Training starts TODAY 🔥

Every single day I’m dropping a session right here so you stay strong, fit, and athletic through the holidays.
Want the full program + tracking? Join my @TrainHeroic team (link in bio).

Perfect kick-start before Jan 1 even arrives.

Day 1 – Low volume athletic session
A. Trap Bar Decel – 3×10 (light, control)
B. Power Lunge – 4×5 each side (10% BW DBs)
C. Deadlift – 4×3 (moderate-heavy)
D. Safety Bar Squat or Leg Press – 4×5
E. Trap Bar Jump – 4×4 (light & snappy)
F. Box Jumps – 4×5 (explosive)
G. Banded KB Swings – 4×6

#StrengthTraining #workout #fitnes #athlete