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DD Performance Individualised Coaching

DD Performance

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

DD Performance is dedicated to providing personalized strength training programs tailored to** athletes at all levels**. As a passionate coach, I focus on optimizing your performance through** evidence-based methodologies**. Recognizing that every athlete has unique goals and challenges, I create customized strategies to enhance your strength, improve your technique, and boost your athletic performance. Experience the DD Performance difference and elevate your training to new heights with my guidance!

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Foundations of Athletic Performance
Lay the foundation for outstanding athletic performance with strength development.
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Athlete Nutrition
As a CSCS® (Certified Strength and Conditioning Specialists® ), I can provide foundational advice on athlete nutrition to boost performance and recovery. I focus on practical tips for appropriate macronutrient intake to fuel your training effectively. Let’s optimize your nutrition for peak performance!
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CSCS®
Certified Strength and Conditioning Specialists® (CSCS®) are professionals who apply scientific knowledge to train athletes for the primary goal of improving athletic performance. They conduct sport-specific testing sessions, design and implement safe and effective strength training and conditioning programs and provide guidance regarding nutrition and injury prevention.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Your coach will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Recommended
Dumbbell // Barbell // Squat Rack // Plates // Bench
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Day 1

A

Lower Body Warmup

1 x 1

B1

Heel Elevated Squat Hold

3 x 30

B2

Push up ISO Hold

3 x 30

B3

RFE Split Squat Hold

3 x 30

B4

Inverted row hold

3 x 30

C1

Heel Elevated Bodyweight Squat

3 x 10

C2

Deficit Pushups

3 x 10

C3

Front Foot Elevated Split Squat

3 x 10

C4

Inverted Row

3 x 10

Monday
Introduction to Speed Training

A

Dynamic Warmup

1 x 1 @ 10

B1

A March

3 x 10

B2

A Skip

3 x 10

B3

Ankle hops

3 x 10

B4

A Run

3 x 10

B5

A Run

3 x 10

C

High Knee run to acceleration

4 x 20

D

Segmented Pushup start to Acceleration

5 x 10

E

Medball Circuit

1 x 20

Tuesday
Day 2

A

Lower Body Warmup

1 x 1

B1

Bear Crawl

2 x 10

B2

SA Bear Crawl Pike

2 x 5

B3

Sit Through

2 x 5

C1

Overhead Squat w/ PVC

5 x 10

C2

Fitball Hamstring Curl

5 x 10

C3

30 deg Shoulder Raise

5 x 10

C4

DB Step Up

5 x 10

C5

Double Leg Calf Raise from block

5 x 20

C6

Hip Bridge w/ Medball Squeeze

5 x 10

C7

Bent Knee Copenhagen Plank

5 x 30

C8

Tibialis Raise

5 x 20

C9

Half Kneeling Shoulder Press

5 x 10

C10

Wide Grip Lat Pulldown

5 x 10

Wednesday
Introduction to Speed Training

A

Dynamic Warmup

1 x 1 @ 10

B1

A March

3 x 10

B2

A Skip

3 x 10

B3

Ankle hops

3 x 10

B4

A Run

3 x 10

B5

A Run

3 x 10

C

High Knee run to acceleration

4 x 20

D

Segmented Pushup start to Acceleration

5 x 10

E

Medball Circuit

1 x 20

Thursday
Day 1

A

Lower Body Warmup

1 x 1

B1

Heel Elevated Squat Hold

3 x 30

B2

Push up ISO Hold

3 x 30

B3

RFE Split Squat Hold

3 x 30

B4

Inverted row hold

3 x 30

C1

Heel Elevated Bodyweight Squat

3 x 10

C2

Deficit Pushups

3 x 10

C3

Front Foot Elevated Split Squat

3 x 10

C4

Inverted Row

3 x 10

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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

Get DD Performance Individualised Coaching
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FAQs
Is this an individualised program?
Yes, it is entirely tailored to your strength and conditioning level, your weekly schedule and your individual goals.
The Proof
verified-athlete-avatar Mucza Tamás

Professional Basketball Player

Verified Athlete

"Amióta az első osztályban játszom, minden egyes nyáron Danival készülök fel a szezon kezdésére az alapozásra. Én már nem az erőnléti edzőmként tekintek rá hanem egy barátként, aki a munkámat nagyon sokban segíti és a mutatott fejlődésem fontos része."

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

"Nagyon szerencsés vagyok, hogy az ország legkiválóbb erőnléti edzőjével, Dian Dániellel, dolgozhatok együtt. Őszinte elkötelezettségének és szakértelmének köszönhetően érzem, hogy valóban a személyes fejlődésemre összpontosít, és segít elérni a legmagasabb szintű teljesítményt."

verified-athlete-avatar Chester Lewis

Former Professional Basketball Player

Verified Athlete

"Érezhető az őszinte szenvedélye, edzői stílusa motiváló, anélkül, hogy túlzottan agresszív lenne. Egyensúlyt teremt a határok túllépése és a támogató környezet kialakítása között. Felügyelete alatt jelentős növekedést tapasztaltam erőmben, állóképességemben és általános atletikusságomban."

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DD Performance Individualised Coaching
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DD Performance Individualised Coaching
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DD Performance Individualised Coaching
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DD Performance Individualised Coaching