STRENGTH TRAINING FOR HANDBALL PROGRAMS
IS THIS YOU?
You are an ambitious handball player.
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You want to take responsibility for your strength training?
You are looking for a something that is accessible and affordable but no bullshit or a quick-fix?
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You want the knowledge of world-class experts that have played and worked in handball at high level?
THEN WE HAVE THE PERFECT TRAINING PROGRAMS FOR YOU
ALL OUR KNOWLEDGE IN AFFORDABLE ONLINE PROGRAMS
Power, Strength, Muscle and Mobility.
All workouts include Warm-Up, Power and Strength Blocks as well as optional Bodybuilding and Endurance Blocks. We have over 300+ exercise videos and give you options for different equipment you might have.
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18 week programs (3x6 week phases).
These are serious and periodised strength training programs - not just a collection of fancy TikTok exercises. Be prepared to do the work continously - that's the key to success.
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Long Term Athletic Development Approach
The programs are designed to teach you step by step, accompany you throughout your whole career and build on each other:
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Fundamental (U15 or Beginner)
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Advanced (U17 or Intermediate)
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Goal Specific (U19 or Advanced)
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Power
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Armour
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Endurance
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Progressions and clear goals.
Every program has clear performance goals that we're working towards - your performance (not age) decides which program you should start and continue with!
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Sportscience knowledge.
During the training program you'll be send information on the scientific backgrounds of the program so you know why you're doing something - if you want.
Developed by Handball experts.
The programs are developed and updated by our experts consisting of experienced Strength, Speed & Rehab Coaches as well as Physiotherapists that all played and/or worked in Handball at a high level.
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Delivered through the XPS App,
The software all big clubs and federations use allows you to track your workouts & watch our 30+ exercise videos.
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"I BENEFITED A LOT"
"GREAT VIDEOS"
"I LIKED THE ADVICE YOU GUYS SEND ME"
"GREAT VIDEOS AND EXERCISES"
"IMPROVED MY SQUAT"
SUPPORTING PLAYERS FROM:
and more...
OUR TRAINING PROGRAMS
WHICH IS THE RIGHT PROGRAM FOR ME?
Important: These programs are only right for you if you have a long term perspective and are ready to put in the work continously! Please do not sign up if you only want a cheap, quick fix, fancy training program that's fun for 2 weeks but will not give you results long-term. If you're an ambitious handball player read on:
How to use this table:
There are several factors that come into play when choosing the right program.
The most important one is your competence. Your age comes second. Choose your program according to these two categories.
Once you're ready to move into the goal specific programs (because your competence and age is there) choose depend on your goal. We don't have position specific programs as some back players may need to but on some more armour (i.e. muscle) and others might need to improve the explosivness (i.e. power).
FACTOR | FUNDAMENTAL | ADVANCED | ARMOUR | POWER | ENDURANCE* |
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1. COMPETENCE: BENCH PRESS | no prerequisites | e1RM: 1x0,5-0,9 kg/BW | e1RM 0,9-1,2 kg/BW | e1RM 0,9-1,2 kg/BW | |
1. COMPETENCE: DEADLIFT | no prerequisites | e1RM: 1,0-1,6 kg/BW | e1RM: 1,6-2,0 kg/BW | e1RM: 1,6-2,0 kg/BW | |
1. COMPETENCE: PULL UP | no prerequisites | 3-6 reps | 6-10 Reps
| 6-10 Reps
| |
1. COMPETENCE: SQUAT | no prerequisites | e1RM: 0,5-0,8 kg/BW | e1RM: 0,8-1,3 kg/BW | e1RM: 0,8-1,3 kg/BW | |
2. AGE | U15s | U17s | U19s or older | U19s or older | U17s or older |
3. EXPERIENCE | 0-6 months of strength training | 6-18 months of strength training | 18+ months of intense strength training | 18+ months of intense strength training | Not required |
4. GOAL | Start benefiting from strength training. | Get into more advanced training. | Put on muscle and improve strength. | Improve strength and explosivness. | Improve endurance. |
Values are what you should be able to do before starting the program.
e1RM = estimated 1 rep max
1,0 kg/BW = 1x your bodyweight in kilograms
You don't need to do a 1 rep max test and use a formular to calculate it.
You can see your estimated 1 rep max in XPS under the history of the exercise.
The lower number is an orientation for the average female athlete while the higher number is an orientation for the average male athlete.
*Depended on IFT 30-15 Test: U17s: <18km/h, U19s: <19,5km/h, 19+: <20,5km/h
MORE DETAILS ABOUT THE PROGRAMS?
CATEGORY | FUNDAMENTAL | ADVANCED | ARMOUR | POWER | ENDURANCE |
|---|---|---|---|---|---|
POSITION | All positions | All positions | Pivots, Defensive Players, Backs | Wingers, Goalies, Backs | All positions |
DURATION | 18 weeks
(can be repeated until you meet the strength standards) | 18 weeks
(can be repeated until you meet the strength standards) | 18 weeks (1:1 coaching recommended afterwards) | 18 weeks (1:1 coaching recommended afterwards) | 18 weeks
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FREQUENCY | 2 workouts per week
(can be customized for 3 days of training) | 2 workouts per week
(can be customized for 3 days of training) | 2 workouts per week
(can be customized for 3 days of training) | 2 workouts per week
(can be customized for 3 days of training) | 3 workouts per week
(can be customized for 1-3 days) |
WORKS BEST WITH | Fundamental Nutrition | Advanced Nutrition | Muscle Gain Nutrition | Fundamental Recovery | Fundamental Recovery |
FUNDAMENTAL STRENGTH TRAINING FOR HANDBALL PROGRAM
In the fundamental 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. For you if you need to: Get started with structured strength training Learn the technique of all basic exercises Build a strength foundation Increase you work capacity Start building muscle mass Lower your risk of injury
ADVANCED STRENGTH TRAINING FOR HANDBALL PROGRAM
In the advanced program we build on the foundation (so it's important that you only start it when you meet all prerequisites). We'll introduce new and more intense exercises and variations. Now is the time to get bigger and stronger. This is the basis for more strength in 1vs1 situations, speed (yes, strength is the basis of speed) and a harder throw! For you if you need to: Build on your foundation and get bigger and stronger Build the foundation for more specific strength training Lower your risk of injury
ARMOUR BUILDING STRENGTH TRAINING FOR HANDBALL PROGRAM
This is our goal specific program if you need to put on some serious muscle. Need to get ready for the adult leagues or simply need to need some more armour? This is the program for your! Careful, it works best if you've put in the work before - don't start with this program if you lack the strength training experience. You'll build muscle with the other programs as well of course. This is for more advanced athletes only. For you if you need to: Build some serious muscle mass Get stronger in 1vs1 situations Lower your risk of injury
POWER BUILDING STRENGTH TRAINING FOR HANDBALL PROGRAM
This is our goal specific program if you need to become more explosive. Careful, it works best if you've put in the work before - don't start with this program if you lack the strength training experience. Since strength is the basis for power, speed and explosiveness - you should focus on that first. These exercise variations and training methods are for more advanced athletes only. For you if you need to: Get faster and more explosive (our fundamental and advanced programs do that as well - don't skip them! - this is only for people who put in the work before) Lower your risk of injury
ENDURANCE BUILDING STRENGTH TRAINING FOR HANDBALL PROGRAM
This is our goal specific program if you need to increase your hanbdall specific endurance. We always recommend doing that on the handball court with small sided games for example. However if that is not enough this program can help. For you if you need to: Improve your handball specific endurance