FUNDAMENTAL STRENGTH TRAINING FOR HANDBALL PROGRAM

In the this program we focus on building your fundamental strength and increase your work capacity. You'll learn all basic movements (including warm up, jumps, power and strength exercises) and start hypertophy training.

It includes:

18 weeks (3x6 week phases) and 2 workouts per week (can be adjusted to 3).

Exercise videos and options for different equipment.

Sportscience background knowledge.

This is no quick-fix! For serious players only!

XPS Account

2 workouts per week (can be adjusted to 3).

All workouts include Warm-Up, Power and Strength Blocks as well as optional Bodybuilding and Endurance Blocks.

Options for different equipment you might have.

A program designed by world-class experts in Handball strength & conditioning.

Sportscience background knowledge.

Delivered via XPS (Value 30,-€)
You have serious ambitions in handball and want to take things in your hands.

You want to get started with structured strength training to learn the technique of all basic exercises, build a strength foundation increase you work capacity, start building muscle mass and lower your risk of injury.

You're ideally around 13-15 or just starting with strength training (0-6 months of experience).

You want to invest in your body and career.
You're looking for shortcuts or a magic pill (this is a 18 week, periodised training program).

You can't put your ego aside and think you need to start with the advanced stuff while you don't have the basics down. Before starting the advanced program you should be able to:

Squat: e1RM: 0,5 - 0,8 kg/BW

Deadlift: e1RM: 1,0 - 1,6 kg/BW

Bench Press: e1RM: 1x 0,5-0,9 kg/BW

Pull Up: 3-6 reps
Our World-Class Experts

We currently have over 15 Experts in our team. They have worked with players from the Bundesliga, Rema 1000 Liga, Handbollsligan, Jugendbundesliga and more. With levels reaching from ambitious youth players to olympic champions. Our coaches themselves have played in the Bundesliga, for the National Team and in the Olympics.

We have Bachelor & Master Degrees in Sports Science, Psychology and Nutrition, Certifications in Sportsphysiotherapy, a Phd-Candidate and thousands of hours as well as hundred thousands euros invested in continuing education.

All of that experience is what makes them sought-after experts educating countless other coaches. Usually the access to this level of expertise and experts is difficult but now you can get it too!

Long Term Athletic Development Approach

All our products build on each other. Like in handball you'll need to learn certain things at certain points in your life.

Our fundamental programs are for young players or plyers that are just starting to take their performance into their own hands (e.g. U15s). Our advanced programs are for players that already know the basics and have put in the work for a couple of months/sometimes years (e.g. U17s). Our goals specific products are for players that have everything dialled in and are know looking for the last few percent (U19s and older).

However it's not only about the age but about your competence! You can be a 25 year old that doesn't know how much protein they should eat or squat 1x their bodyweight.

Quality

Eventhough you might have found us via Social Media we're are not in the quick-fix bullshit business like many others out there. We are serious professional that have invested thousands of hours and even more money into their education.

Our goal is to teach you a long term and sustainable approach to improve your handball performance.

Our programs include simple and continous todos, with the goal of building habits, that will result in real and long-lasting changes.