Train with Dan - February 2026
Elite Focus
General Fitness, Multi-sport, Strength & ConditioningJump on board and get some training done!
'Train with Dan' is exactly what I'll be doing across the next four weeks - hopefully changing every month or so. I'll be right there with you, noting progress, making modifications, shifting tin, and trying to remain somewhat athletic!
While sessions don't change across the four weeks, this is a great opportunity to work with the RPE system and drive per-session development. Every week we try to start wherever we left off the week before and drive into those higher RPEs for each movement.
It's a lower volume program, designed to reduce DOMS and promote getting some load on the bar.
Conditioning options galore, but again, focused on being time efficient. There's options for aerobic loading and anerobic loading, and options for changing the modality to suit you.
Give it a whirl and see how you go!
A
Walk
1 x 40:00 @ 4
A1
WORLD'S GREATEST STRETCH
3 x 5
A2
Single Leg Quad Extension
3 x 10 @ 7, 8, 8
A3
Four-point Quads Extension
3 x 12
A4
Loaded landing, Single leg
3 x 4 @ 10, 15, 20 %
B1
Reverse Lunge
4 x 6 @ 7, 8, 8, 9
B2
Kneeling Landmine Press
4 x 6 @ 7, 8, 8, 9
B3
Single Arm Pulldown
4 x 6 @ 7, 8, 8, 9
C1
Loaded Iceskater
3, 4 @ 10 %
C2
Band Rip
8, 10
C3
Hammer Curl
2 x 12 @ 7, 8
A
Walk
1 x 20:00 @ 4
A
Intervals
1 x 2:00 @ 7
B1
Intervals
2:00, 0:30 @ 105, 90
B2
Intervals
0:40, 0:20 @ 110, 90
C
Intervals
1 x 2:00 @ 4
A1
WORLD'S GREATEST STRETCH
3 x 5
A2
Prone Machine Hamstring Curl
3 x 10 @ 7, 8, 8
A3
Hamstring Slider, Single Leg
3 x 12
A4
Loaded Landings
3 x 4 @ 15, 20, 25 %
B1
Single Leg RDL
4 x 6 @ 7, 8, 8, 9
B2
Landmine Row
4 x 6 @ 7, 8, 8, 9
B3
Single Arm Incline Bench Press
4 x 6 @ 7, 8, 8, 9
C1
L-Hop
3, 4
C2
Band Press
8, 10
C3
Single Arm Triceps Pushdown
2 x 12 @ 7, 8
A
Walk
1 x 20:00 @ 4
A
Intervals
1 x 2:00 @ 7
B1
Intervals
3:00, 1:00 @ 105, 70
B2
Intervals
2 x 0:30 @ 120, 80
C
Intervals
1 x 2:00 @ 4
A1
Intervals
3:00, 0:30, 3:00, 0:30, 3:00, 0:30 @ 7, 2, 7, 2, 7, 2
A2
Intervals
3:00, 0:30, 3:00, 0:30, 3:00, 0:30 @ 7, 2, 7, 2, 7, 2
B1
KB High Pull
8, 10, 8, 10 @ 7, 7, 8, 8
B2
Alternating KB Row
10, 12, 10, 12 @ 7, 7, 8, 8
B3
KB swings
6, 8, 10, 10 @ 8
B4
KB Press
8, 10, 8, 10 @ 6, 6, 7, 7
A1
WORLD'S GREATEST STRETCH
2 x 6
A2
Power Band Row
2 x 8
A3
Backwards Step Up
8, 10 @ 6
A4
Glute Bridge with Pullover
8, 10 @ 7
B1
Safety Bar Squat
4 x 8 @ 7, 8, 8, 8
B2
Supine Leg-Lift
4 x 15
B3
Seated Cable Row
4 x 10 @ 7, 8, 8, 8
B4
Military Sit Up
4 x 15
C1
DB Bicep Curls
3 x 10 @ 7, 8, 9
C2
Tricep Pushdown
3 x 12 @ 7, 8, 9
C3
Calf Raise
3 x 12 @ 7, 8, 9
A
Walk
1 x 20:00 @ 4
Dan Bunyan
Dan has worked in a variety of performance spaces for almost 20 years ranging from preparing Olympic athletes to weekend recreational athletes. Dan has considerable experience in strength and conditioning for performance in field sports as well as athletic rehabilitation. Dan holds a Masters in Exercise Science, is a NSCA CSCS and a Level 3 ASCA S&C Coach.
