BOLT: Athlete Phase 1 - Speed and Power Development
HansenAthletics
Strength & ConditioningCURRENTLY ON SALE! Normally $129, for a limited time, BOLT is only $87!!! Using the same principles as our high-level athletes on-site we have developed this 10-week program for you to follow online. BOLT consists of 3-6 training days per week depending on how you split the speed and weight room work, with the option to reduce to three if it better suits your schedule. Things to expect: Sprints, plyometrics to increase power, main lifts to improve strength, accessory movements to build muscle, isometrics to fill in gaps and stay healthy. BOLT also includes a suggested nutrition PDF that gives you everything you need to maximize progress. This includes what to eat, how much, and how often. Also, with a built-in macro calculator, you can individualize your own nutrition plan with precision.
So, what’s inside? Picture this: every week, you’ve got three sessions that hit all the right notes. We’re blending cutting-edge drills to sharpen your explosiveness with targeted techniques to maximize every stride. It’s progressive—week by week, you’ll feel the difference as your body adapts and your speed takes off. And the best part? It’s repeatable. Once you finish the six weeks, you can run it back, stack those gains, and keep climbing. This is training that grows with you.
Here’s what you’re walking away with: faster starts that catch everyone off guard, better top-end speed to dominate down the stretch, and the confidence that comes with knowing you’ve got a system backing you up. Coaches will notice. Teammates will feel it. And opponents? They won’t know what hit them. Plus, with only three sessions a week, it fits into your life—whether you’re balancing school, practice, or a packed schedule. This is about working smarter, not just harder.
Prep
A
Prehab - HA Athlete
1x through: Figure 4 reach through x 5 Spiderman x 5 ea Yoga Push Up x 10 90/90 hip mobility x 3 ea Glute Bridge x 5 Both legs, 5 SL ea
Conditioning
B
Sprint Prep USR 1
All by 10 yards Forward Skip Backwards Skip Side Skip Forward Skip With Lunge Backward Reaching Walk Carioaca 3 Step Frankenstein Backward Reaching Skip Side Shuffle With lunge 3 step fold 3 step pull backward run then 3 x 10 yard sprint relaxed
Acceleration Iso's
C
2 rounds: Bent Knee Wall Resisted Calf Raise + 10 second hold at top of last rep
Speed/Agility
D
Acceleration Day - Heavy 1
3x 1a. Resisted Run @ 80% of Bodyweight x 2 reps of 10 yards [can you bands if needed; should be a heavier resistance this week] 1b. Free Run @ 100% effort x 1 rep of 10 yards 2a. Resisted Broad Jump x 2 reps as far as possible [bands are great here] 2b. Unresisted Broad Jump x 2 reps as far as possible
E1
Bulgarian Split Squat - HA
3 x 8
E2
Bilateral Iso Pull
3 x 15
E3
Weighted Jump Switches
3 x 5
Accessories
F
3x Hamstring Bridge x 5 reps with a 5-second hold at the top of each rep Ring Row x 15 reps OR 8 Strict Pull Ups 4 Way Contralateral Dead Bug x 5 reps each side
Recovery
G
Wall Recovery Circuit - HA
Complete each stretch for 1 minute Wall Hamstring Stretch Wall Splits 45 w/ Hip internal/extrenal rotation Couch stretch
Prehab
A
1x through: Figure 4 reach through x 5 Spiderman x 5 ea Yoga Push Up x 10 90/90 hip mobility x 3 ea. Glute Bridge x 5 Both legs, 5 SL ea
Recovery
B
Wall Recovery Circuit - HA
Complete each stretch for 1 minute Wall Hamstring Stretch Wall Splits 45 w/ Hip internal/extrenal rotation Couch stretch
Prehab
A
1x through: Figure 4 reach through x 5 Spiderman x 5 ea Yoga Push Up x 10 90/90 hip mobility x 3 ea. Weighted Glute Bridge 3x5 w/ 3 second hold
Speed/Agility
B
HA Sprint Prep - 4
Carioca x 10 yards Backpedal x 10 yards Forward Pogos x 10 yards Ankle Dribble x 10 yards Side Bounds x 10 yards Skip For Height x 10 yards then A switch x 10 yards A Triple switch x 10 yards then 2-3 reps of smooth relaxed 20 yard sprints
Speed/Agility
C
Top Speed Day - 1
1 set: a. 30 yard sprint for time @ 100% x 2 reps - rest 3 minutes between the sprints and record times in comments then 1 set: b. Fly 10's @ 100% [30 yard build + 10 yard fly] x 2 reps - rest 3 mins between each sprint and record top MPH in comments [google sheet]
D1
Trap Bar Deadlift - HA
4 x 5
D2
Consecutive Hurdle Hop
4 x 3
D3
DB Jump
4 x 3
Accessories
E
3x Low Box step-up x 5 reps (control lower) Chin up x 5 reps [load if possible] Single Leg RDL x 5 reps
Recovery
F
Wall Recovery Circuit - HA
Complete each stretch for 1 minute Wall Hamstring Stretch Wall Splits 45 w/ Hip internal/extrenal rotation Couch stretch
Prehab
A
Figure 4 reach through x 5 Knee over toe calf raise x 10 Shin Pull x 10 90/90 hip mobility x 3 ea. Dead Bug OR Bird Dog x 8
Conditioning
B
Sprint Prep USR 1
All by 20 yards Forward Skip Backwards Skip Side Skip Forward Skip With Lunge Backward Reaching Walk Carioaca 3 Step Frankenstein Backward Reaching Skip Side Shuffle With lunge 3 step fold 3 step pull backward run then 3 x 15 yard sprint relaxed
Conditioning
C
Accel Circuit 1
2 sets: Load / Lift / Switch x 4 reps Shoulder Resisted march x 10 yards Push-Up Start x 2 reps [5 yards] A Switch x 10 yards Triple A Switch x 10 yards
Speed/Agility
D
Acceleration Day Heavy - 1 [part 2]
4 sets: a. Sled Sprint @ 80% of bodyweight for 10 yards [band if needed] a2. RACE: push up start 15 yard sprint race between athletes x 1 rep Rest 3 mins between sets then 2 sets: Single Leg Broad Jump x 2 reps each leg Kneeling 4-step Accel x 2 reps each leg leading Video has description but if you want to set out cones for feedback on the kneeling 4 step accel. Cones at 0, 3'3", 6'7", 11' and 15'6" Goal is to get the body past the cone and retract pushing the ground away
E1
Front Squat - HA
3 x 5
E2
Broad Jump
3 x 1
E3
Heavy Sled Bound
3 x 10
E4
Wall Switches - HA
3 x 3
Accessories
F
3x V Up x 5 reps HA Sprinters x 8 reps each side Banded Hipflexor Raise x 10 reps each side
Recovery
G
Wall Recovery Circuit - HA
Complete each stretch for 1 minute Wall Hamstring Stretch Wall Splits 45 w/ Hip internal/external rotation Couch stretch
Prehab
A
1x through: Figure 4 reach through x 5 Spiderman x 5 ea Yoga Push Up x 10 90/90 hip mobility x 3 ea. Glute Bridge x 5 Both legs, 5 SL ea
Recovery
B
Wall Recovery Circuit - HA
Complete each stretch for 1 minute Wall Hamstring Stretch Wall Splits 45 w/ Hip internal/extrenal rotation Couch stretch
Darren Hansen
My mission is to provide as many athletes as possible with the tools and information to succeed! Thousands of athletes later I've taken part in developing Olympic and professional athletes from the ground up while getting to brush shoulders with some of the best coaches in the country. 14+ Years of Coaching Athletes Utah State University and the University of Utah Athletics
