HansenAthletics

Cycling, Marathon, Triathlon, Obstacle Course Racing
Coach
Shelton Robinson

A training program designed to help outdoor athletes take their performance to the next level. Improve your performance and keep nagging injuries away.

This 3x a week program is designed to be worked into your current outdoor sports training/riding/running.

Features
3 sessions per week
Must use App app to view and log training
Team Training
Equipment
Recommended
Need access to a full gym!
sample week banner image
phoneMockup
Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Day 3 recommended

A

General Warm Up

1 x 5:00

Prep

B

Dynamic Warm up - 1

Complete the following for one round for either 10 yards or 10 reps. All movements are body weight only. Walking Lunge Lateral Lunge Spiderman Air Squat Knee Pull to Chest Leg Cradle Lunge Inch Worms

Prep

C

Daily Prehab 3

Complete the following for 3 rounds Trunk - Plank Shoulder Taps x 10 ea. Side Lower - Single Leg Glute Bridge x 10 ea. Side and then 20 second hold Upper - Bear Crawl x 10 yards forward and backward

D1

Landmine Push Press - HA

3 x 4

D2

1-Leg Step-Up Jump

3 x 4

E1

Goblet Squat

3 x 10

E2

1-Arm DB Row

3 x 10

E3

Banded hamstring curl

3 x 15

Conditioning

F

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
Day 2 Mandatory 

A

General Warm Up

1 x 5:00

Prep

B

Dynamic Warm up - 1

Complete the following for one round for either 10 yards or 10 reps. All movements are body weight only. Walking Lunge Lateral Lunge Spiderman Air Squat Knee Pull to Chest Leg Cradle Lunge Inch Worms

Prep

C

Daily Prehab 2

Complete the following for 2 rounds: Band Pull Apart [palms up toward ceiling] x 10 Contralateral Dead Bugs x 10 Standing Hip Car x 5 ea. Shoulder CAR x 5 Ea.

D1

Hex Bar Deadlift - HA

4 x 3

D2

Seated Box Jump - HA

4 x 2

E

KB Swing - HA

4 x 6

F1

Slight Incline DB Bench

3 x 8

F2

Ring Rows

3 x 12

F3

Med Ball Slam

3 x 8

Recovery

G

Wall Recovery Circuit - HA

Complete each stretch for 1 minute Wall Hamstring Stretch Wall Splits 45 w/ Hip internal/extrenal rotation Couch stretch

Thursday
Day 1 Mandatory 

A

General Warm Up

1 x 5:00

Prep

B

Dynamic Warm up - 1

Complete the following for one round for either 10 yards or 10 reps. All movements are body weight only - some videos have dumbbells disregard that. Walking Lunge Lateral Lunge Spiderman Air Squat Knee Pull to Chest Leg Cradle Lunge Inch Worms

Prep

C

Daily Prehab 1

Complete the following for 3 rounds: Complete 1 set of each movement before moving on to the next. Banded Face Pull x 15 Single leg glute bridge x 15 each side Lateral Band walk x 10 yards

Plyo #3

D

Complete the following for 3 rounds: Single leg Rocker Jump x 2 ea. side Dumbbell jump x 4 Lateral Hop x 2 ea. side

E1

Front Rack Split Squat

3 x 5

E2

DB RDL

3 x 10

E3

Bent knee Deadbug - HA

3 x 5

F1

1 Arm Dumbbell Press

3 x 8

F2

HA Chin Up

3 x 3

F3

Dumbbell Bent Over Row - HA

3 x 8

Recovery

G

Recovery Stretch

Couch Stretch x 1 minute each leg - dont skip this one during bike season - will change your life haha! Pigeon Stretch x 1 minute each leg V Stretch x 2 mins

Coach
coach-avatar Shelton Robinson

Owner and coach at Hansen Athletics. Current Outdoor enthusiast, former college athlete. Specializing in performance based training for traditional team sport athletes and outdoor athletes!

Join Your Virtual Gym

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

HA Outdoor Athlete
screenshot1
HA Outdoor Athlete
screenshot2
HA Outdoor Athlete
screenshot3
HA Outdoor Athlete