Hello!
My name is Kiara Fontanilla and I am a goalkeeper for the Philippines Womens National Football Team.
I am 22 years old
5’7
138 lbs
I am here on this forum because I want to share my progress on a program that Christian Thibaudeau has created for me to add 15-20 yds to my goal kick in a span of 4 weeks before my next campaign that begins on August 24 and ends September 6.
It is going to be challenging to be able to see real results in that short of a time span, but I trust Christian and his training methodology as well as Surge to help fuel my body throughout my progress.
I will be giving details and insights as I go through this journey over the next 4 weeks.
Day One consisted of:
-Bulgarian Split Squats
-Wall Supported Single Leg RDL
-Zercher Squats
-Romanian Deadlifts
-Band tibialis anterior
Stay Tuned
I’m not gonna lie, this is a challenging “case”. Typically, such an improvement in an already high level of athlete would take more than 6 months of a more traditional periodization approach.
But we are on a schedule. The strategy I opted for was to train the nervous system to fire the kicking muscles as fast as possible while also training the capacity to decelerate as this is often a limiting factor in how much the body allows you to accelerate.
The actual plan is kinda weird and geared toward quick neurological adaptations. I, for one, can’t wait to see the response!
yes.
now get to work.
Just out of my curiosity, how often are you recommending actual ball kicking, and at what volume and frequency?
I feel I have a reasonable knowledge of adding muscle, but lack the strategy for sports improvement. I do know that foot speed is critical to optimize kicking distance.
Well I can’t really answer that as I do not control her sport practices.
We do have 2 workouts per week where kicks are integrated into complexes.
Thank you so much for taking the time to create this!! I really do appreciate it:)
Philippines Womens National Football Team:)
In my personal experience with my sport, you never want to continuous kick a ball with high power day after day! You do need to allow your body to rest and replenish!
Hello!
Day 2 and Day 3 were very interesting! I have been working with the deceleration of my movements, something I’ve had to learn along the way. It’s also all about neuro-blocks that I’ve never focused on.
With just the 3 days I’ve been doing Christian’s workout with soccer specific trainings in between the days, I can already see improvement with the power exerted with my goal kicks.
Day 2 Consisted:
-Split Squat hold with rear leg extended
-iso-dynamic kick x2
-single leg RDL iso-dynamic
Day 3 consisted:
-Banded tibialis isometric hold
-knee tuck jumps with ankle weight
-reverse/heel kick
-All-out kick with run-up x2
-Bulgarian split squat jump with ankle weight
-forward/back leg swing with ankle weight
Hello!!
I apologize for the setback in replies! I’ve been in the middle of national camp as well as the start of my senior year in college. I promise I will be more diligent with the responses!
My goal-kick average used to be 35-45 yds. I can now proudly say that it is averaging 45-55 yds!!
I still have a long ways to go, as my ultimate goal is to hit it at least 70 yds consistently!
Hello!
I just wanted to give a little bit of an update with my progress with the regiment that @Christian_Thibaudeau has created for me!
I wanted to add 10-15 yds to my goal kick so that I can have another weapon to my arsenal, but I have another exciting update!
With the national team, we have to check our body composition levels 4-6 weeks this includes a caliper, which is not the most accurate, but nevertheless a body fat percentage level test. I just wanted to let everyone know that I started the surge challenge four weeks ago with the training regiment that @Christian_Thibaudeau designed specifically for me with the goal being to gain 10-15 yards on my goal kick. I’ve succeeded of gaining that 10 yds, but as a nice side effect, I’ve gained 4 pounds of lean muscle. I was tested this morning my body day percentage was the same but I gained 4 more pounds!
I hope you’ve got a little and large up front preparing for all the knock-ons they’re gonna be receiving in the final third. 