HA Athlete

HansenAthletics

General Fitness, Strength & Conditioning, Speed, Field Sports, Youth Sports, Multi-sport
Coaches
Darren Hansen and Shelton Robinson

Train alongside our High School and Collegiate athletes on-site.

Access to our training and principles that have helped THOUSANDS of athletes improve their performance and play at the next level.

We incorporate tried and true methods to develop SPEED, strength, and movement quality.

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Speed Development
Speed is a SKILL and can be developed through proper training protocols. Expect to get faster.
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Get Stronger
Our strength work is designed to have maximum carryover to the field. Being strong in the weight room is one thing, but if there isn't carryover you're leaving performance on the table!
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
Required
Access to a standard gym with speed and strength equipment. If y
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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.

Coaches
coach-avatar Darren Hansen

Certifications: BS Exercise Science, CSCS, PA Block One, USAW National Accredited Coach, USR Level 1 Certification Strength and Conditioning Coaching Experience: 10+ Years of Coaching Utah State University and the University of Utah Spent 2 months at the Olympic Training Center in Colorado Springs working with youth athletes.

coach-avatar Shelton Robinson

Certifications: Masters in Physical Education, BS Human Performance, CSCS, USAW Sports Performance Coach Strength and Conditioning Coaching Experience: 10+ Years of Coaching Weber State University and Idaho State University

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FAQs
Will I have access to a coach?
Yes! You can drop messages and videos for feedback at anytime in the app!
What if I don't have access to a full gym?
Apply for individualized coaching on our website: www.hansenathletics.com
What type of athlete is this for
ANY high school or college aged athlete looking to improve their performance
The Proof
verified-athlete-avatar Athletes All Around The World

We've helped THOUSANDS of athletes

Verified Athlete

"If you're looking for a strength and conditioning coach that can help improve your performance on the field HansenAthletics if for you!"

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

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