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The Dominant Contact Athlete

DD Performance

Strength & Conditioning, Basketball, Handball, Rugby, Football
Coach
Daniel Dian

"The Dominant Contact Athlete" is an online In-Season strength program created for contact athletes who compete on weekends. This program is designed to enhance your performance through an evidence-based approach, ensuring you dominate the competition while maintaining peak physical condition throughout the season.

Whether you're a basketball, handball, rugby or football athlete, "The Dominant Contact Athlete" will equip you with the tools necessary to excel in your sport. Commit to excellence, enhance your physical capabilities, and position yourself as a dominant force on the court / field.

Program Details:

3 Gym Sessions & 1 Speed session + extra optional "Micro dosed" session per Week Year-round programming.

Strength:

  • Within the program, we focus on developing submaximal and maximal strength using moderate to low rep ranges. This is done through autoregulation, meaning you have the flexibility to choose your rep range based on how you feel on each training day. This helps you avoid injury and overtraining.

Power:

  • We emphasize explosive exercises at the beginning of the workout when your nervous system is at its freshest. This includes various jumping and Olympic lifting variations. If you're unable or prefer not to do certain exercises, no problem – you’ll have alternatives to choose from, allowing you to become more explosive using the exercises that suit you best.

Muscle Mass:

  • We place a strong focus on higher rep work in the main upper body movement patterns. As a result, your muscle mass will develop, which is essential for physical dominance in contact sports and injury prevention.

Front Loading: Recognizing that many contact sports feature weekend competitions, "The Dominant Contact Athlete" implements a front-loading strategy. The most demanding training sessions are scheduled at the beginning of the week, allowing for maximal strength and power output when you are freshest. This approach is scientifically backed to optimize performance while minimizing fatigue prior to game day.

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"Athlete the Lower Body"
In our athletic preparation, alongside the heavy emphasis on strength & power development, we prioritize weekly sprint work, focusing on improving your running technique and short acceleration drills. This is one of the best methods for becoming more athletic and plays a crucial role in preventing hamstring injuries.
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"Armor Build the Upper Body"
Maintaining muscle mass is important. If your are a contact athlete, building upper body muscle mass acts as what Dan John calls "armor building", it helps protect you from big hits. Plus, building the upper body is great for confidence. Legendary NFL strength coach Joe Kenn says: "the most transferable skill from weightroom to the field is confidence"
Features
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Access to your coach
Even if it is not an individual program, you have the chance to talk to me and ask for a help.
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Programming 5 days per week
Beside the 3 main sessions during the week, you have the chance to do extra work based on your individual needs.
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Exercise Video Guidance
I put big emphasis on selecting the exact video demonstrations of how the actual exercise should be performed.
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Delivered through TrainHeroic
Your coach and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell // Plates // Dumbbell // Squat Rack // Bench
Recommended
GHD
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
Lower Body Strength & Power

A

Lower Body Warmup

1 x 5:00

B

Broad Jump to CMJ

1 x 8:00

C

Clean from Power Position

3 x 5

D

Front Squat

3 x 5

E1

Romanian Deadlift (RDL)

3 x 8

E2

RFE Split Squat

3 x 8

F

Lying Leg Curl 2 up 1 down

3 x 8

Tuesday
Upper Body Strength & Hypertrophy

A1

Bear Crawl

2 x 10

A2

Sit Through

2 x 5

A3

SA Bear Crawl Pike

2 x 5

B1

Y Raise

3 x 10

B2

Barbell Push Press

3 x 5

C

Barbell Bench Press

3 x 5

D

Neutral Grip Chin-up

3 x 8

E

Z-Press

3 x 8

F

Dead-stop SA DB Row

3 x 8

Wednesday
Micro - Dose 1 - Lower Back Health

A

Limber 11

1 x 5:00

B1

DB 45 degree back Extension

3 x 10

B2

Sofa Stretch

3 x 30

C1

Hanging Knee Raise

3 x 10

C2

Side Plank with Hip Abduction

3 x 20

D

Elephant Walk

1 x 60

Thursday
Total Body Power & Strength

A

Lower Body Warmup

1 x 5:00

B

Clean from Power Position

3 x 3

C

DB Step Up to Hip Lock

3 x 5

D

Power Pendlay Row

3 x 6

E

Trap Bar Deadlift

3 x 6

F1

Incline DB Bench Press

3 x 8

F2

GHD Single Leg Hip Extension

3 x 5

Thursday
Speed Development

A

Field Dynamic Warmup

1 x 5:00

B

Drible Build Up

2 x 30

C

Triple Exchange

2 x 10

D

A Skip

2 x 10

E

Straight Leg Scissor

2 x 20

F

Resisted Sprint

3 x 10

G

15 m Sprints

6 x 10

Coach
coach-avatar Daniel Dian

Certified Strength and Conditioning Specialists® (CSCS®) who apply scientific knowledge to train athletes for the primary goal of improving athletic performance.

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Be Dominant or Be Forgotten

Dominating in contact sports isn't only about strength, but it's undoubtedly one of the key ways to do it. Athletes who build strength gain a competitive edge in power, speed, and injury prevention. Without it, they risk being outshined by stronger opponen

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FAQs
Can I communicate with the coach?
Yes! If you don't understand an exercise, want a form check, etc.? The TrainHeroic app provides an easy-to-use chat function so you can direct message me any time you like with questions or videos so you can get the most out of the program.
Can I do this program if I'm completely new to strength training?
No. This program is created to intermediate level athletes who has some type of background of strength and conditioning. This is NOT a beginner program. You will be expected to perform weighted chin-ups, power cleans (you don't need to be competent - but willing to learn) and plyometric exercises.
How long does the program last?
All season long. New workouts are constantly being added to the program. It lasts all year round if you want it to.
The Proof
verified-athlete-avatar Mucza Tamás

Professional Basketball Athlete

Verified Athlete

"Since I've been playing in the first division, every summer I've been preparing with Dani for the start of the season. I no longer see him as my strength coach, but as a friend who helps me a lot with my performance and is an important part of my development."

verified-athlete-avatar Josipa Pavic

Croatian National Team Player

Verified Athlete

"Dani is an expert in his work, he is very dedicated to what he does and has clear visions of how he wants to work and in what way. I learned a lot from him and I am happy that I have the opportunity to work with him further because working with him is tiring but meaningful and productive."

verified-athlete-avatar Komma László

HUN 3x3 National Team Player

Verified Athlete

"I am very fortunate to work with Daniel Dian, one of the best strength coaches in the country Thanks to his genuine commitment and expertise, I feel that he is truly focused on my personal development and helping me achieve the highest level of performance."

verified-athlete-avatar Chester Lewis

Former Professional Basketball Player

Verified Athlete

"You can feel his passion, his coaching style is motivating without being overly aggressive. He strikes a balance between pushing boundaries and creating a supportive environment. During our mutual work I have seen a significant increase in my strength, endurance and overall athleticism."

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The Dominant Contact Athlete
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The Dominant Contact Athlete
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The Dominant Contact Athlete
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The Dominant Contact Athlete