The Program
I’ve built this program with one clear purpose: to keep you strong, explosive, and resilient throughout the long handball season. The structure is simple but highly effective—you’ll get 3 sessions per week:
- Heavy Strength
- Power-Strength
- Position Specific Match-Prep
Among these, the Heavy Strength session has the highest priority in the recovery model. Ideally, this session is placed on Matchday +1 (the day after a game), since it’s the furthest point from your next match. This gives you the best opportunity to handle higher volume and maximal lifts—both of which are key for maintaining, and even improving, your strength and power. Staying strong and explosive not only boosts your performance but also helps reduce the risk of overuse injuries as the season progresses.
Each week you’ll receive 3 fresh workouts, carefully planned and periodized for elite and 1st division players. While the full program includes all three, my recommendation is:
- Minimum: 1–2 sessions per week (for busy or more fatigued athletes).
- Optimal: All 3 sessions (for athletes with the energy, time, and recovery capacity).
The progression of the program mirrors the natural rhythm of the season:
- Early Season → focus on managing load and stress from frequent matches.
- Mid-Season → gradually increasing intensity and explosiveness.
- Winter Period → load reduction, recovery emphasis, and variation (including CrossFit-style sessions, intervals, or alternative conditioning options for players with fewer matches/trainings).
- Post-Break Build-Up → reintroducing heavier lifting and more variation to sharpen performance.
Based on the feedback from IN24, I’ll also be adding more alternative workouts throughout the program—things like Assault Bike intervals, CrossFit-inspired sessions, and conditioning options for when you want something different.
Think of this program as a partnership: we’re working together to maximize your performance this season. I’m always open to feedback on how the program fits your schedule or what you’d like to see included.
The program is offered at this low price only because of the incredible support and response from all of you. So if you find it valuable, I’d greatly appreciate you sharing it with teammates or recommending it to others.
Now let’s get after it—VAMOS, AJDE BRATE!