Running · Plantar Flexion · Posterior Chain

ETHAN

Hip strength. Lower body power. Football skill. The chain that turns into rotation under load, then expresses it on the pitch.

Primary Focus

Hip Strength + Football

Weekly Rhythm

5 Sessions + Daily Skill

Coach

Sebastian Coello

Start Here

How to use this dashboard

Complete the five training sessions. Track the dots. Leave notes for your next check-in. Two Leg days drive the lower body. Two Upper days train the press, pull, and trunk rotation. Sprint twice a week. Skill every day.

01

Use the Program tab for exact exercises, sets, reps and video links.

02

Tick the weekly checklist as sessions get done.

03

Write short notes on hip range, calf and hamstring feel, run output, energy and questions for Sebastian.

Weekly Targets

Train the foot. Train the chain.

Leg 1 trains hip rotation and lateral hip strength. Leg 2 trains hamstring, posterior chain and power output. Sprint trains the mechanics. Upper A and Upper B split the press and pull. Football skill runs underneath all of it.

6Training days
2Lower sessions
2Upper sessions
2Sprint days
01

Current Focus

The Training Priorities

🏃

Football. The Goal.

Hip strength. Lower body power. Skill on the ball.

The chain that lets the foot push the ground away on every stride. Calves and plantar flexors give the foot something to push with. Hamstrings give the hip its braking force. Without them, the foot dies on the ground and the knee pays the price.

🦵

Leg 1 & Leg 2

Hip rotation first. Posterior chain + power second. 2x per week.

Monday Leg 1 trains hip rotation and mobility under load. Wednesday Leg 2 trains posterior chain and power output. Two distinct days, two different qualities, no redundancy.

👟

Sprint Mechanics

A skips. B skips. 85% effort sprints. 2x per week.

Tuesday and Thursday. Slow warm-up runs, A skips, B skips, then 85% effort sprints. Quality of the stride is the priority. Controlled, never max.

⚡

Upper + Skill

Upper A Tuesday. Upper B Friday. Skill every day.

Upper A is the pressing day. Upper B is the pulling day. Both end with transverse twist for trunk rotation. Daily juggling builds touch. Wall passing and barefoot work twice a week.

02

Weekly Structure

Your Blueprint

Mon

🦵

Leg 1

Hip Open Chain

Tue

💪

Upper A

+ Sprint

Wed

△

Leg 2

Posterior

Thu

⚡

Sprint

Mechanics

Fri

💪

Upper B

Pull

Sat

⚽

Skill

Football

Sun

🌿

Full Rest

Rest
03

Weekly Targets

The Work That Moves the Needle

Five training days, each one a different layer. Leg 1 trains hip rotation. Leg 2 trains the posterior chain and power. Sprint twice. Upper A is press. Upper B is pull. Football skill runs underneath.

Leg 1. Hip Open Chain.

Monday. Cable Hip External Rotation. Hip Flexor Chamber. Rotation from Hinge. Hip Triple Extension. Cossack Squat.

1x Week

Leg 2. Posterior Chain + Power.

Wednesday. Bulgarians. Hamstring Curl. GHD Full ROM. Landmine RDL. Copenhagen. Switch Jumps. SS Bounces.

1x Week

Sprints. Tuesday + Thursday.

Tuesday and Thursday. A skips, B skips, 85% effort sprints. The mechanics work that links everything together.

2x Week

Upper A. Tuesday.

Tuesday. Shoulder ER. Dips. DB Bench. Single-Arm Press Dip. Transverse Twist.

1x Week

Upper B. Friday.

Friday. GHD Bodyweight Rolls. Rotation from Hinge. Gorilla Row. Pull-Up with Core Rotation. Transverse Twist.

1x Week

Football Skill.

Juggling every day. Wall passing and barefoot time twice a week. The technical work the gym sessions are supporting.

Daily

Sleep & Recovery

Sunday rest is non-negotiable. Sleep is how the adaptations consolidate.

Foundation
04

Weekly Tracker

Track Your Week

Leg 1. Hip Open Chain.

Target: Monday

✓

Leg 2. Posterior + Power.

Target: Wednesday

✓

Sprints

Target: Tuesday + Thursday

✓
✓

Upper A. Press.

Target: Tuesday

✓

Upper B. Pull.

Target: Friday

✓

Football Skill

Target: Every day juggling. Wed + Sat full sessions.

✓
✓
✓
✓
✓
✓
05

Reflections

Weekly Notes

Hip range & rotation

Football skill & touch

Strength & load progression

Questions for Sebastian

Your Program

Ethan — Programs

Six programs. Leg 1 Monday for hip rotation. Leg 2 Wednesday for posterior chain and power. Upper A Tuesday for press. Upper B Friday for pull. Sprint Tuesday and Thursday. Football skill every day.

Monday. Hip Open Chain.

Hip open chain day. Stay in adduction through the loaded leg. Rib cage stacked over the pelvis. Hip drives the extension, not the spine. The principles Ethan needs to take into every loaded session.

Warm-Up
W1

Bulgarian Split Squat. Warm-Up.

Bodyweight only. Movement quality and groove the pattern.

▶ Watch
SetkgReps
1BW9
W2

Landmine RDL Unilateral. Warm-Up.

Push the hip back. Feel the hamstring loading. Spine neutral. Emphasise the straight leg. Warm to form.

▶ Watch
SetkgReps
1BW9
Block 1. Hip External Rotation
1

Cable Hip External Rotation

Three sets each side. The priority. Open chain ER trains the rotators that hold the hip in position during weight transfer. For a runner, this keeps the pelvis level under each footstrike. Feel the femur rotating from the joint. Rib cage stays stacked over the pelvis throughout.

▶ Watch
SetRPEReps
1710 each
2710 each
3710 each
Block 2. Loaded Hip Pattern & Rotation
2

Hip Flexor Chamber

Loaded hip flexor strength in a shortened position. The direct hip flexor work to bring the pelvis more neutral. Rib cage stays stacked, doesn't shift forward to compensate for the lift.

▶ Watch
SetPlateReps
11012
21012
3

Ipsilateral & Contralateral Rotation from Hinge

Hinge position, same-side and cross-side rotation. The two patterns the hip uses in every running stride. Slow, controlled. Hip leads the rotation, not the rib cage. Rib cage stays stacked over the pelvis throughout.

▶ Watch
SetRPEReps
178 each direction
278 each direction
378 each direction
4

Hip Triple Extension

Drive from the glute. Connect in the lengthening, then the pelvis drives forward into extension. The spine doesn't lead the movement, the hip does. Rib cage stays stacked over the pelvis, doesn't shift forward early.

▶ Watch
SetkgReps
115kg10 / RPE 8
220kg10 / absolute failure
325kg10 / absolute failure
Block 3. Lateral Hip
5

Cossack Squat

Lateral hip strength. Stay in adduction through the loaded leg. Rib cage doesn't shift to compensate for the depth. Direct training for the lateral hip strength the running chain needs.

▶ Watch
SetkgReps
115kg~10 each / 45-60 sec TUT
215kg~10 each / absolute failure
315kg~10 each / absolute failure
Wednesday. Posterior Chain + Power.

Warm up with treadmill jogging on the balls of the feet. Connect in the eccentric, feel the posterior chain lengthening. Then the pelvis drives forward into extension, not the spine leading. Stay in adduction through the loaded leg. Rib cage stacked over the pelvis throughout.

Warm-Up
W1

Treadmill Jogging on Balls of Feet

5 to 10 minutes. Stay on the balls of the feet the whole time. Primes the calves, ankles and posterior chain for the loaded work. Easy effort, focus on foot quality and the spring of the calf.

Warm-Up
SetTimeNotes
15-10 minLight and easy
Block 1. Quad-Dominant Loading
1

Bulgarian Split Squat

Three working sets at top load. Stay in adduction through the front leg. Rib cage stacked over the pelvis. Drive through the front leg, push the back foot away. Hip drives forward at lockout, not the lower back. The priority exercise of the day.

▶ Watch
SetkgReps
135kg~10 each / RPE 8
235kg~10 each / absolute failure
335kg~10 each / absolute failure
Block 2. Hamstring & Posterior Chain
2

Single Leg Hamstring Curl

Isolated knee flexion. Connect in the eccentric, feel the hamstring lengthening on the way down. Pelvis stays neutral against the pad. Plate 12.

▶ Watch
SetPlateReps
112~10-12 / absolute failure
212~10-12 / absolute failure
3

GHD Back Extension. Full ROM.

Full range of motion back extension. Connect in the eccentric on the way down, feel the posterior chain lengthening. Then the pelvis drives forward into the extension, not the spine leading. The spine doesn't over-extend at the top. Rib cage stays stacked, hip drives the movement.

▶ Watch
SetRPEReps
1710 / full ROM
2710 / full ROM
Block 3. Hinge & Adductor
4

Landmine RDL Unilateral

Hip back, hamstring loaded. Stay in adduction through the supporting leg. Rib cage stacked. Connect in the lengthening, then the pelvis drives forward to lock out, not the spine. 25kg.

▶ Watch
SetkgReps
1BW10
225kg10
325kg10
5

Copenhagen Adductor Hold

Adductor strength in a vulnerable lengthened position. The muscle group nothing else trains directly. The cue Ethan needs to bring into every other loaded exercise.

▶ Watch
SetSideReps
1EachHold / absolute failure
2EachHold / absolute failure
3EachHold / absolute failure
Block 4. Power & Explosiveness.
6

Landmine Switch Jumps

Explosive switch jumps with the landmine. The output piece of the day. Stiff ground, fast feet, full intent. Trains the speed of force production after the strength work.

▶ Watch
SetRPEReps
186 each side
286 each side
386 each side
7

Bulgarian Split Squat Bounces

Bounces in the bottom of the Bulgarian position. Short, sharp, reactive. Trains the stretch-shortening cycle in a deep hip position. Quality of the bounce over depth.

▶ Watch
SetRPEReps
1810 each side
2810 each side
3810 each side
Thursday. Sprint Mechanics.

The mechanics work that links everything together. Warm up properly, drill the patterns, then express the output at 85% effort. Controlled intensity, not max. Quality of the stride on every rep.

Phase 1. Warm-Up.
1

Slow Warm-Up Runs

3 sets of easy, slow runs. The body warm, the joints loose, the mind on the movement. The first run sets the standard for everything after it.

Warm-Up
SetDistanceEffort
1~50mEasy
2~50mEasy
3~50mEasy
Phase 2. Sprint Mechanics.
2

A Skips

Knee drive, foot dorsiflexed, ground contact directly under the hip. A skips train the front-side mechanics that drive the stride. Stay tall.

▶ Watch
SetDistanceNotes
120mQuality
220mQuality
320mQuality
420mQuality
3

B Skips

A skip with an active leg sweep. The hamstring pulls the foot back under the body. Trains the back-side mechanics that apply force into the ground.

▶ Watch
SetDistanceNotes
120mQuality
220mQuality
320mQuality
420mQuality
Phase 3. 85% Effort Sprints.
4

85% Effort Sprints

The output of the day. Controlled effort, not max. 85% lets the mechanics from the A skips and B skips carry into the sprint without breaking down under maximal load. Quality of the stride is the priority. Full rest between reps.

Coached in Session
SetDistanceEffort
1~40m85%
2~40m85%
3~40m85%
4~40m85%
5~40m85%
6~40m85%
Tuesday. Press + Rotation.

The pressing day. Shoulder prep to set the joint. Then the vertical press. Then horizontal bench. Then the unilateral press dip and transverse twist. The day stays in the press pattern and adds rotation underneath it.

Block 1. Shoulder Prep
1

Shoulder External Rotation

The shoulder ER that lets the arm sit in the socket. Light, slow, quality. The warm-up that primes every press that follows.

▶ Watch
SetRPEReps
1612 each
2612 each
Block 2. Vertical Press
2

Dips

Vertical pressing pattern. Loaded triceps, chest and front shoulders through full range. Full lockout at the top, controlled descent. The depth is the value.

▶ Watch
SetRPEReps
178-10
288-10
38absolute failure
Block 3. Horizontal Press
3

Dual Dumbbell Neutral Grip Bench Press

Horizontal pressing pattern. Rib cage shifting back into the bench at the lockout. Knees up when finishing the press. Neutral grip keeps the shoulder loaded but not impinged.

▶ Watch
SetRPEReps
178-10
288-10
38absolute failure
Block 4. Unilateral & Rotation
4

Single-Arm Press Dip

Single arm overhead press with a contralateral side dip. The press loads the shoulder while the lateral trunk lean drives the deep core to stabilise. Press up, dip the opposite side.

▶ Watch
SetRPEReps
178 each
288 each
388 each
5

Transverse Twist

Rotation through the trunk against load. Trains the transverse plane the press doesn't reach. Slow, controlled, the rotation comes from the trunk, not the arms.

▶ Watch
SetRPEReps
1710 each
2710 each
3710 each
Friday. Pull + Posterior.

The pulling day. Posterior chain through the GHD. Loaded rotation from hinge. Horizontal row. Vertical pull. Transverse twist closes out the trunk work.

Block 1. Posterior Chain
1

GHD Back Extension. Bodyweight Rolls.

Full ROM back extension. Slow rolling extension. Connect in the eccentric, feel the posterior chain lengthening. Pelvis drives forward into extension, not the spine leading.

▶ Watch
SetRPEReps
1710
2710
3710
Block 2. Rotation from Hinge
2

Ipsilateral & Contralateral Rotation from Hinge

Hinge position, same-side and cross-side rotation. The two patterns the hip uses in every rotational sport and every loaded turn on the pitch. Trains the rotation under hinge load.

▶ Watch
SetRPEReps
178 each direction
278 each direction
378 each direction
Block 3. Horizontal Pull
3

Gorilla Row

Bilateral hinge with alternating row. Hold the hinge position. Row each side under sustained posterior chain tension. Builds the pull pattern alongside the trunk control.

▶ Watch
SetRPEReps
178 each
288 each
388 each
Block 4. Vertical Pull & Rotation
4

Pull-Up with Core Rotation

Pull-up with a core rotation at the top. The pull is the strength piece. The rotation at the top is the core control piece. Both in one rep.

▶ Watch
SetRPEReps
176-8
286-8
5

Transverse Twist

Rotation through the trunk against load. The transverse plane the pulling work doesn't touch. Slow, controlled, the rotation comes from the trunk, not the arms.

▶ Watch
SetRPEReps
1710 each
2710 each
3710 each
Daily & Wed/Sat. Football Skill.

Juggling every day. Wall passing and barefoot work twice a week. The technical work the gym sessions are supporting. Quality of the contact, position of the body, response of the foot.

Daily. Juggling.
1

Juggling — Right Foot Only

Right foot juggles. Build to consistency. The non-dominant side trains under-trained patterns.

Daily
SetFootReps
—RightBuild to your max
2

Juggling — Left Foot Only

Left foot juggles. Same volume, both sides equal. The asymmetry between sides tells you where the body compensates.

Daily
SetFootReps
—LeftBuild to your max
3

Juggling — Alternating Feet

Alternating juggles. The integration of both sides. The rhythm comes from the hips, not the feet.

Daily
SetPatternReps
—AlternatingBuild to your max
Wed & Sat. Wall Passing + Barefoot Time.
4

Wall Passing — Inside of Foot

Pass to a wall. Inside foot contact. First touch sets the next pass. Quality of the surface, not the speed.

Wed + Sat
SetFootTime
1Each5 min
5

Wall Passing — Outside of Foot

Wall pass with the outside of the foot. The less-trained surface. Opens up the angles for the pass and the touch on the pitch.

Wed + Sat
SetFootTime
1Each5 min
6

Barefoot Ground Time

Time on the ball, no shoes. The foot reads the surface directly. The intrinsic foot muscles work because they have to. The most under-trained part of the chain.

Wed + Sat
SetSurfaceTime
1Barefoot10 min
Week Saved