"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:
Power:
Muscle Mass:
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.
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
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
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
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
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
Certified Strength and Conditioning Specialists® (CSCS®) who apply scientific knowledge to train athletes for the primary goal of improving athletic performance.
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
Start My 7-Day Free TrialProfessional 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."
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."
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."
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."
When you join a team you’re getting more than programming, you’re joining an online community.