APEX: Training by Arjan Dougan in TrainHeroic

APEX Sports Performance

Basketball, Functional Fitness, Functional Training, Strength & Conditioning, Multi-sport, Power Sports

Coach

Arjan Dougan

Features
4 sessions per week
Must use App app to view and log training
Team Training

$29 / mo

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Jump higher

Dedicated plyometric, speed and strength training in every workout. Never get out jumped again.

Get Stronger

Improve power and injury resilience. Finish at the rim and become a mismatch nightmare on both ends of the floor.

Reduce Injury Risk

The best ability is availability - Develop functional strength via challenging and progressive single leg strength, deceleration and plyometric exercises.

Become faster

Blow past defenders with dedicated speed and acceleration, plyometric and lower body power exercises daily.

Features

24/7 Access

Arjan is there to answer any questions and will hold you accountable and provide the feedback you need to grow.

Programming 4 days per week

Comprehensive sessions to improve speed, power, strength and hypertrophy while reducing risk of injury. Each session takes approximately 75 minutes.

No More Boredom

With a 14-day microcycle, never repeat a workout more than twice before the phase changes.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

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 , all through an app.

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Monday

Upper 1

Warmup

Perform the following for 15m each, fast walk back; Heel-Toe Walk, Skip w/ Arm cross, Lateral skip w/ Arm Circle, Crossover skip, Drop Step Skip, Carioca, Skips for height, skips for distance

Hurdle Jumps

3 x 6

Triple Response Broad Jump

3 x 2

Med Ball Rotational Throw

3 x 6

Barbell Overhead Press

9, 9, 7, 7, 5, 5

Chin Up - Supinated Medium

9, 9, 7, 7, 5, 5

DB Bench Press

3 x 12

Chest-Supported DB Row

3 x 12

Spider Curl - Pronated Medium

3 x 15

French Press - Seated Close (Ez Bar)

3 x 15

GHD Sit-Up

3 x 15

1-Arm KB Front Rack Carry

3 x 40

Sled Push

3 x 40

Bear Crawl

3 x 40

Tuesday

Lower 1

Warmup

Perform the following for 15m each, fast walk back; Heel-toe Walk, A-skip, SL A-Skip, a-switch (1), a-switch (3) Perform 3 reps each of the following; Tall lean to stick (Fwd, lat), CM Bound to stick (lat, 45', fwd) Perform a 10-m sprint at 75, 85 and 95% of max effort

Sprint

3 x 10

Drop Catch - Squat (Trap Bar)

3 x 6

3-Position Clean

3 x 6

Front Squat

9, 9, 7, 7, 5, 5

DB Rear Foot Elevated Split Squat

3 x 10

Stability Ball Hamstring Curl

3 x 10

Leg Extension

3 x 15

Good Morning - Seated Wide (Cable)

3 x 15

Standing DB Calf Raise

3 x 15

Thursday

Upper 2

Warmup

Perform the following for 15m each, fast walk back; Heel-Toe Walk, Skip w/ Arm cross, Lateral skip w/ Arm Circle, Crossover skip, Drop Step Skip, Carioca, Skips for height, skips for distance

Lateral Hurdle Hop

3 x 6

Hurdle Hops Forward

3 x 6

Reverse Underhand MB Throw

3 x 6

Barbell Bench Press

9, 9, 7, 7, 5, 5

Chin Up - Neutral Medium

9, 9, 7, 7, 5, 5

Seated Barbell Press - Close

3 x 12

Chest-Supported BB Row

3 x 12

Resistance Band Row to External Rotation

3 x 15

Lateral Raise - Bent-over Neutral (Cable)

3 x 15

Tall Kneeling Lift

3 x 15

DB Farmer's Carry

3 x 40

Backward Sled Drag

3 x 40

Lizard Crawl

3 x 20

Friday

Lower 2

Warmup

Accelerate to Decelerate

3 x 10

Drop Catch - Hop

3 x 6

Switching Split Squat Jumps

3 x 3

Safety Bar Box Squat

9, 9, 7, 7, 5, 5

Band Inversion/Eversion

3 x 10

Rack Deadlift - Above Knee

3 x 10

Seated Calf Raise

3 x 15

Triple Jumper Stepup - Front (DB)

@ 11.02 kg

Horizontal Back extension - Unilateral

3 x 15

Feet Elevated Hip Abduction

3 x 15

Coach

More from APEX Sports Performance

Arjan Dougan

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FAQs

Who is this program for?

Basketball athletes wanting to improve their speed, power, strength and lean body mass while decreasing their risk of injury and chronic pain. Other athletes who want a comprehensive, systematic and progressive 4-day training program to achieve the above goals.

Who is this program NOT for?

Kids, older adults, rehab patients, people that train at home and lazy people.

What if I don't play basketball, will this program help me?

If you want a comprehensive, systematic, and structured program to gain strength, power, speed, and size while becoming more robust to lower body and back injuries, then this program will help you.

I can't afford the training, it's too expensive!

For the cost of one coffee a week you could be getting the same program that athletes who represent their country get with the advantage of 14 years of professional and personal experience, mistakes and hindsight. At this price, you can't afford not to.

What makes your program special or better than others?

I leverage my CURRENT and evolving experience working in high performance sport with some of the best basketball athletes and practitioners in the world AND my decade of experience working with hoopers across all levels to optimize their health, injury resilience and maximize their performance.

I can't train 4x/week, is there an alternative?

Yes! While the 4-day option is most effective, you can combine upper and lower sessions into full body and lower the set volume to 2 for all exercises to train 2 days per week for more flexibility in completing your workouts around your in-season or other scheduling demands.

I don't have time to train for 75 minutes, can I make it shorter?

Good things take time and shouldn't be rushed but sometimes you can't control your schedule. By limiting the A-series to 3 sets and subsequent series to 2 sets you will still enjoy the majority of the gains for the program but will be out of the gym in under an hour.

What if I just want to increase my muscle and strength?

No problem! Just skip the first exercise group and start with the strength work. If the programmed conditioning isn't conducive to your current goals or phase in the season feel free to skip that too

Can I follow this program in-season?

Of course! We would recommend keeping the set volume to 2-3 for all exercises and training >6 hours before or after practice/games while skipping the conditioning. Also, feel free to combine the upper and lower for 2x/week full body sessions like mentioned above.

The Proof

Aixchel Hernandez

Pro Hooper, Mexican National Team

Verified Athlete

"After having 2 knee surgeries, Arjan's training really helped me regain my strength and boost my confidence on court. He is super passionate about what he does and makes me want to push harder in the weight room. The movements we do actually translate to the game."

Jordan Rogers

Pro Hooper, Spain

Verified Athlete

"Arjan is the best strength and conditioning coach I've had. He is relentless when it comes down to figuring out how to help his athletes and I really respect that. His passion for what he does is also an inspiration. I learned loads and have got some of my best results with his training."

Emma Clarke

Pro Hooper, Australian National Team

Verified Athlete

"I can't speak highly enough of Arjan, his coaching, professionalism and enthusiasm. Arjan is detail-oriented and committed to finding what works for each individual. I've benefitted signicantly from his programming and every time we workout I learn more about how to get the most out of my training."

Gio Calderon

Pro Soccer Player (Real Monarchs)

Verified Athlete

"Coach Arjan has been one of the best strength and conditioning coaches I have had in my career thus far. His expertise in his craft coupled with his teaching - lead to positive results that I experienced on my physical body: stronger upperbody, lower body, and better running mechanics."

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