APEX
APEX Sports Performance
Basketball, Functional Fitness, Functional Training, Strength & Conditioning, Multi-sport, Power SportsAre you sick of your physical abilities limiting your performance?
Do you want a comprehensive training program that delivers measurable results?
Do you want training that fits with your work on the court and not against it?
Do you want to reduce risk of injury while improving performance and health?
The journey to athletic excellence often begins with personal struggle. My early basketball career was marked by frustration—being outshone by peers who seemed naturally superior. My attempts at improvement through generic programs and limited equipment offered fleeting results and significant disappointment.
This personal experience became the catalyst for a career dedicated to understanding and mastering athletic development. I realized that true progress for athletes comes from a precise, progressive, and comprehensive approach. It's about integrating progressive plyometrics, speed and acceleration, ballistic movements, heavy strength training, Olympic weightlifting, loaded jumping, and critical activation and mobility training.
My quest for knowledge led me to the USA, where for the past decade, I've served as a trusted Director of Strength and Conditioning in college basketball, developing athletes who have achieved success at every level—from high school to NCAA Division 1, professional leagues and international competition. I've had the privilege of training National Champions, All-Americans, and All-Conference athletes across 22 sports.
Many programs excel in one area, like strength or mobility, but neglect vital components such as plyometrics, speed development, deceleration mechanics, or crucial ACL injury prevention. Others might offer a broad scope, but their in-person format or prohibitive cost makes them inaccessible for most athletes. Some popular, well-known programs, despite their appeal, often suffer from a lack of direct coach-athlete communication, leading to frustration and poor progress.
Our program is different. It's meticulously designed to cover ALL essential athletic development bases – strength, plyometrics, speed, deceleration, mobility,size and injury prevention – in a comprehensive, yet simple-to-implement format. Performable in any basic facility and court, this program ensures you get everything you need to excel, without compromise or excessive cost, and with the support you deserve.
Warmup
A
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
B1
Hurdle Jumps
3 x 6
B2
Triple Response Broad Jump
3 x 2
B3
Med Ball Rotational Throw
3 x 6
C1
Barbell Overhead Press
9, 9, 7, 7, 5, 5
C2
Chin Up - Supinated Medium
9, 9, 7, 7, 5, 5
D1
DB Bench Press
3 x 12
D2
Chest-Supported DB Row
3 x 12
E1
Spider Curl - Pronated Medium
3 x 15
E2
French Press - Seated Close (Ez Bar)
3 x 15
E3
GHD Sit-Up
3 x 15
F1
1-Arm KB Front Rack Carry
3 x 40
F2
Sled Push
3 x 40
F3
Bear Crawl
3 x 40
Warmup
A
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
B1
Sprint
3 x 10
B2
Drop Catch - Squat (Trap Bar)
3 x 6
B3
3-Position Clean
3 x 6
C
Front Squat
9, 9, 7, 7, 5, 5
D1
DB Rear Foot Elevated Split Squat
3 x 10
D2
Stability Ball Hamstring Curl
3 x 10
E1
Leg Extension
3 x 15
E2
Good Morning - Seated Wide (Cable)
3 x 15
E3
Standing DB Calf Raise
3 x 15
Warmup
A
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
B1
Lateral Hurdle Hop
3 x 6
B2
Hurdle Hops Forward
3 x 6
B3
Reverse Underhand MB Throw
3 x 6
C1
Barbell Bench Press
9, 9, 7, 7, 5, 5
C2
Chin Up - Neutral Medium
9, 9, 7, 7, 5, 5
D1
Seated Barbell Press - Close
3 x 12
D2
Chest-Supported BB Row
3 x 12
E1
Resistance Band Row to External Rotation
3 x 15
E2
Lateral Raise - Bent-over Neutral (Cable)
3 x 15
E3
Tall Kneeling Lift
3 x 15
F1
DB Farmer's Carry
3 x 40
F2
Backward Sled Drag
3 x 40
F3
Lizard Crawl
3 x 20
Warmup
A
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
B1
Accelerate to Decelerate
3 x 10
B2
Drop Catch - Hop
3 x 6
B3
Switching Split Squat Jumps
3 x 3
C1
Safety Bar Box Squat
9, 9, 7, 7, 5, 5
C2
Band Inversion/Eversion
3 x 10
D1
Rack Deadlift - Above Knee
3 x 10
D2
Seated Calf Raise
3 x 15
E1
Triple Jumper Stepup - Front (DB)
@ 11.02 kg
E2
Horizontal Back extension - Unilateral
3 x 15
E3
Feet Elevated Hip Abduction
3 x 15
Arjan Dougan
I've spent over a decade immersed in high-performance collegiate and Olympic sport, with 9 years serving as a NCAA Director of Strength & Conditioning. My professional experience spans all levels of athletes, from high school to NCAA to professional and even senior Australian national team members, producing national champions, All-Americans, and top performers across 22 different sports.
The path you're on or a path to something better. What’s it going to be?
Start My 7-Day Free Trial
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."
When you join a team you’re getting more than programming, you’re joining an online community.
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