Youth Athlete 8 Week Program: Training by Darren Hansen in TrainHeroic

HansenAthletics

Track & Field, Field Sports, Volleyball, Basketball, Football , Functional Training, Golf, Baseball , Strength & Conditioning, Softball, Speed
Coach
Darren Hansen

HA Youth Athlete 8 Week Program. Expect to see increased verticals and overall speed and quickness adaptations.

Features
3 sessions per week
Must use TrainHeroic app to view and log training
Program Training
Equipment
Recommended
Access to a full gym is recommended.Very minimum:Squat Rack/Bench/Barbell/DB or KB/Room to Sprint/Bands
sample week banner image
phoneMockup
Sample Week
Week 1 of 8-week program
Sunday
2021 Summer Template

Prep

A

HA Summer GP

Complete the following for 2 rounds: Spiderman x 10 yards Lateral Lunge x 10 yards [body weight only] Dead Bug Home x 30 Sec Dead Bug Contralateral x 30 Sec Side Plank x 30 Sec Ea. Side

Speed/Agility

B

Sprint Prep

Pogo 2 x 10 yards March 2 x 15 yards OH March 2 x 15 yards Switches 2 x 10 yards Dribble Low x 15 yards Dribble Medium x 15 yards Dribble High x 15 yards Dribble Bleed x 30 yards [Transition from low, medium, high to full sprint by 30 yards]

Speed/Agility

C

Intensity Sprint/Skill

4 rounds: Banded Sprint x 10 yards [Partners alternate reps - each partner completes 4 reps] Once all four banded sprints are completed move on to the two point starts. Make sure athletes are getting plenty of rest between efforts. This should not be conditioning. 2 point Start x 10 yards

D1

Front Squat - HA

3 x 5

D2

Broad Jump

3 x 3

E1

Kneeling Single Arm Press - HA

3 x 8

E2

Chin-ups

3 x 5

Accessory

F

Complete the following for three rounds Active Foot Bulgarian Split Squat x 8 ea [Body weight only] Lateral Lunge x 8 ea Shin Pull x 20 Complete 1 set of each movement to complete 1 round. Repeat 3x.

Recovery

G

HA Family Recovery

Complete the following: Pigeon Stretch x 1 minute each side Middle Splits x 1 minute Front Splits x 1 minute each side Once you have completed all the stretches spend 5-10 minutes foam rolling. Quads, hamstrings, calves, shins, glutes, back.

Monday
Week 1 Day 2

Prep

A

HA Family Recovery

Complete the following: Couch Stretch x 1 minute each side Banded Hamstring Stretch x 1 minute each side Pigeon Stretch x 1 minute each side Middle Splits x 1 minute Front Splits x 1 minute each side Once you have completed all the stretches spend 5-10 minutes foam rolling. Quads, hamstrings, calves, shins, glutes, back.

Tuesday
2021 Summer Template

Prep

A

HA Summer GP

Complete the following for 3 rounds: Spiderman x 10 yards Band Walk x 10 yards Dead Bug Contralateral x 30 Sec Side Plank Rotation x 20 Sec Ea. Side

Speed/Agility

B

Sprint Prep

Pogo 2 x 10 yards March 2 x 15 yards OH March 2 x 15 yards Switches 2 x 10 yards Dribble Low 1 x 15 yards Dribble Medium 1 x 15 yards Dribble high 1 x 15 yards Dribble Bleed 1 x 30 yards

C1

Barbell RDL - HA

3 x 5

C2

Dumbbell Jump - HA

3 x 3

D1

Dumbbell Walking Lunge - HA

3 x 15

D2

Push Up - HA

3 x 10

Accessory

E

Complete the following for three rounds Dumbbell Bent Over Row x 8 Ball Slam x 12 Calf Raise x 20 Complete 1 set of each movement to complete 1 round. Repeat 3x.

Recovery

F

HA Family Recovery

Complete the following: Pigeon Stretch x 1 minute each side Middle Splits x 1 minute Front Splits x 1 minute each side Once you have completed all the stretches spend 5-10 minutes foam rolling. Quads, hamstrings, calves, shins, glutes, back.

Wednesday
2021 Summer Template

Prep

A

HA Summer GP

Complete the following for 2 rounds: Spiderman x 10 yards Lateral Lunge x 10 yards [Bodyweight only] Dead Bug Home x 30 Sec Dead Bug Contralateral x 30 Sec Med Ball Toe Touch x 10 R/L

Speed/Agility

B

Sprint Prep

Pogo 2 x 10 yards March 2 x 15 yards OH March 2 x 15 yards Switches 2 x 10 yards Dribble Low x 15 yards Dribble Medium x 15 yards Dribble High x 15 yards Dribble Bleed x 30 yards

C1

Front Rack Reverse Lunge - HA

3 x 5

C2

Depth Drop To Box Jump - HA

3 x 3

D1

Knee Over Toe Split Squat - HA

3 x 5

D2

Partner Nordic Hamstring Curl

3 x 5

D3

Inverted Barbell Row - HA

3 x 8

E

Volume Sprints

4 x 80

Recovery

F

HA Family Recovery

Complete the following: Pigeon Stretch x 1 minute each side Middle Splits x 1 minute Front Splits x 1 minute each side Once you have completed all the stretches spend 5-10 minutes foam rolling. Quads, hamstrings, calves, shins, glutes, back.

Youth Athlete 8 Week Program