HansenAthletics

General Fitness, Strength & Conditioning, Speed, Field Sports, Youth Sports, Multi-sport
Coach
Darren Hansen

Training programs used on-site with our Middle School and High School athletes! If you are an experienced athlete with 5+ years experience of weight room experience reach out to us for our 5-day-a-week athlete development program.

Features
3 sessions per week
Must use App app to view and log training
Team Training
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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
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Recommended
Full gym access is required!
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2021 Summer Template

Prep

A

HA Summer GP

Complete the following for 2 rounds: Spiderman x 10 yards Lateral Lunge x 10 yards [body weight only] Dead Bug Home x 30 Sec Dead Bug Contralateral x 30 Sec Side Plank x 30 Sec Ea. Side

Speed/Agility

B

Sprint Prep

Pogo 2 x 10 yards March 2 x 15 yards OH March 2 x 15 yards Switches 2 x 10 yards Dribble Low x 15 yards Dribble Medium x 15 yards Dribble High x 15 yards Dribble Bleed x 30 yards [Transition from low, medium, high to full sprint by 30 yards]

Speed/Agility

C

Intensity Sprint/Skill

4 rounds: Banded Sprint x 10 yards [Partners alternate reps - each partner completes 4 reps] Once all four banded sprints are completed move on to the two point starts. Make sure athletes are getting plenty of rest between efforts. This should not be conditioning. 2 point Start x 10 yards

D1

Front Squat - HA

3 x 5

D2

Broad Jump

3 x 3

E1

Kneeling Single Arm Press - HA

3 x 8

E2

Chin-ups

3 x 5

Accessory

F

Complete the following for three rounds Active Foot Bulgarian Split Squat x 8 ea [Body weight only] Lateral Lunge x 8 ea Shin Pull x 20 Complete 1 set of each movement to complete 1 round. Repeat 3x.

Recovery

G

HA Family Recovery

Complete the following: Pigeon Stretch x 1 minute each side Middle Splits x 1 minute Front Splits x 1 minute each side Once you have completed all the stretches spend 5-10 minutes foam rolling. Quads, hamstrings, calves, shins, glutes, back.

Monday
Week 1 Day 2

Prep

A

HA Family Recovery

Complete the following: Couch Stretch x 1 minute each side Banded Hamstring Stretch x 1 minute each side Pigeon Stretch x 1 minute each side Middle Splits x 1 minute Front Splits x 1 minute each side Once you have completed all the stretches spend 5-10 minutes foam rolling. Quads, hamstrings, calves, shins, glutes, back.

Tuesday
2021 Summer Template

Prep

A

HA Summer GP

Complete the following for 3 rounds: Spiderman x 10 yards Band Walk x 10 yards Dead Bug Contralateral x 30 Sec Side Plank Rotation x 20 Sec Ea. Side

Speed/Agility

B

Sprint Prep

Pogo 2 x 10 yards March 2 x 15 yards OH March 2 x 15 yards Switches 2 x 10 yards Dribble Low 1 x 15 yards Dribble Medium 1 x 15 yards Dribble high 1 x 15 yards Dribble Bleed 1 x 30 yards

C1

Barbell RDL - HA

3 x 5

C2

Dumbbell Jump - HA

3 x 3

D1

Dumbbell Walking Lunge - HA

3 x 15

D2

Push Up - HA

3 x 10

Accessory

E

Complete the following for three rounds Dumbbell Bent Over Row x 8 Ball Slam x 12 Calf Raise x 20 Complete 1 set of each movement to complete 1 round. Repeat 3x.

Recovery

F

HA Family Recovery

Complete the following: Pigeon Stretch x 1 minute each side Middle Splits x 1 minute Front Splits x 1 minute each side Once you have completed all the stretches spend 5-10 minutes foam rolling. Quads, hamstrings, calves, shins, glutes, back.

Wednesday
2021 Summer Template

Prep

A

HA Summer GP

Complete the following for 2 rounds: Spiderman x 10 yards Lateral Lunge x 10 yards [Bodyweight only] Dead Bug Home x 30 Sec Dead Bug Contralateral x 30 Sec Med Ball Toe Touch x 10 R/L

Speed/Agility

B

Sprint Prep

Pogo 2 x 10 yards March 2 x 15 yards OH March 2 x 15 yards Switches 2 x 10 yards Dribble Low x 15 yards Dribble Medium x 15 yards Dribble High x 15 yards Dribble Bleed x 30 yards

C1

Front Rack Reverse Lunge - HA

3 x 5

C2

Depth Drop To Box Jump - HA

3 x 3

D1

Knee Over Toe Split Squat - HA

3 x 5

D2

Partner Nordic Hamstring Curl

3 x 5

D3

Inverted Barbell Row - HA

3 x 8

E

Volume Sprints

4 x 80

Recovery

F

HA Family Recovery

Complete the following: Pigeon Stretch x 1 minute each side Middle Splits x 1 minute Front Splits x 1 minute each side Once you have completed all the stretches spend 5-10 minutes foam rolling. Quads, hamstrings, calves, shins, glutes, back.

The Proof
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