The Dominant Contact Athlete
DD Performance
Strength & Conditioning, Basketball, Handball, Rugby, Football"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.
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
Daniel Dian
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
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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."
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."
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."
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."
When you join a team you’re getting more than programming, you’re joining an online community.
The Dominant Contact Athlete
The Dominant Contact Athlete
The Dominant Contact Athlete
