BOLT: Athlete Phase 2 - Speed and Power Development
HansenAthletics
Strength & ConditioningPHASE 2 CURRENTLY 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.
If you haven't complete Phase 1, start there!
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 [10 yards] A Switch x 10 yards Triple A Switch x 10 yards Slice With Flick x 10 reps each leg
Speed/Agility
D
Acceleration Day Heavy - 1 [part 2]
* Bella Skip This Section 4 sets: a. Sled Sprint @ 30% of body weight for 30 yards [GO FAST] * rest 3:30 between reps then 3 sets: Bounds x 20 yards Half Kneeling Start 10 Yard Sprint - Race athletes if possible Overhead Med Ball Throws as high as possible x 5 reps
E1
Hang Power Clean
3 x 3
E2
Consecutive Broad Jump
3 x 1
E3
Heavy Sled Bound
3 x 15
Accessories
F
3x Dumbbell Bench x 20 yards HA Sprinters x 12 each side Kettlebell Swing x 8 reps [push the weight here]
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
B
Sauna
1 x 15:00
Recovery
C
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
* Bella Skip 1a. Fly 10 - 30 build 10 fly x 2 reps [rest 3:30 between reps] Complete all and record fastest and then 2a. Sprint-Float-Sprint x 3 reps [15yard sprint - 20-yard float - 15 yard sprint] rest 3:00
D1
B Stance Trap Bar RDL
4 x 4
D2
Depth Jump to Vertical Jump
4 x 2
D3
RSI Test
4 x 5
Accessories
E
3x Lateral Lunge x 4 reps each leg [add weight if able by holding KB/DB and push weight each week] Nordic Hamstring Curls x 5 Toes To Bar STRICT x 8 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
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
B
Sauna
1 x 15:00
Recovery
C
Wall Recovery Circuit - HA
Complete each stretch for 1 minute Wall Hamstring Stretch Wall Splits 45 w/ Hip internal/extrenal rotation Couch stretch
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 5 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 x 10 reps + 15 second hold at the top of last rep
Speed/Agility
D
Acceleration Day - Heavy 1
Warm up sprints: 2 x 30 yard build ups 3x 1a. Resisted Run @ 80% of Bodyweight x 2 reps of 15 yards [rest :60 seconds between reps] 1b. Free Run @ 100% effort x 1 rep of 15 yards - rest 2:30 between sets [time these] 4x 2a. Consecutive Hurdle Hop x 5 2b. Single Leg Broad Jump x 3 reps each leg 2c. Straight Leg Bounds x 20 yards
E1
Bulgarian Split Squat - HA
4 x 4
E2
Bilateral Iso Pull
4 x 10
Accessories
F
3x DB Power Snatch x 5 reps each arm Strict Pull Up x max reps * if you are getting over 10 add weight around your waist Banded Hamstring Curl x :30 seconds each leg
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
B
Sauna
1 x 15:00
Recovery
C
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
B
Sauna
1 x 15:00
Recovery
C
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
