STRENGTH TRAINING FOR HANDBALL PROGRAMS
IS THIS YOU?
You are an ambitious handball player.
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?
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.
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.
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 (Beginner)
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Advanced (Intermediate)
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Goal Specific (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!
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.
Delivered through the XPS App,
The software all big clubs and federations use allows you to track your workouts & watch our 30+ exercise videos.
"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...
TRUSTED BY PLAYERS
Lukas Mertens
German National Player, 2x CL Winner
"Through the recovery program, I have learned to prioritize my sleep and regeneration properly. Much of the content, especially regarding nutrition, is now part of my daily routine. I can recommend the program to every player."
OUR TRAINING PROGRAMS
THE MINDS BEHIND YOUR PERFORMANCE
Our team of 15+ experts is a collective of Strength Coaches, Nutritionists, Sport Psychologists, and Rehab Specialists. We haven't just studied the game; we've lived it, with careers in the Bundesliga, the National Team, and the Olympics.
Our expertise is trusted by players at every level—from top youth prospects to professional champions across Europe's elite leagues. Backed by PhD-level research and the latest in sports science, we bring a level of knowledge usually reserved for professional clubs directly to you.
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
|
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