6 Bent Over Rows
6 Push Press
6 Bench Over Head Squat
After each round 200m easy pace recovery run.
“Hi Coach. So now I am back to Germany, training with my team. I can really feel my improved conditioning and increased running speed which is great! Can't wait to get back on the handball field and experience the difference in my game!”
“Heey coach, everything is amazing!! I feel a lot stronger and much better prepared then past few years. The Program is awesome.”
“Highly recommend Coach Birgir! His workouts and exercises are different and fun, and he has taught me to enjoy my time in the gym, which in the past has been one of my most boring thing to do!”
“My experience with Coach Birgir has been fantastic. I love that his service is so much more than just "normal" personal training. He is also very personal and makes sure that my load is always correct and in balance, which is very important for a professional athlete like myself. The best part of my journey with Birgir is seeing my weaknesses gradually becoming my strengths while also pushing my strengths to the max.”
“Whether the focus is on overcoming small injuries here and there - that always come up in my field of sport - or prepare me physically and mentally for a game, Coach Birgir´s coaching is always spot on due to his great knowledge and experience as a trainer. The program and workouts are always fresh and diverse so I never get bored.”
“I am now able to run longer distances, run more, and run faster than before I started working with Coach Birgir. My confidence as a runner has increased greatly because I can feel how my physical strength has increased significantly as well as my endurance and recovery.”
8 weeks During Season Pro Performance Program for Handball Players
All Programs, Handball
This is the program that will keep you on top of your game all through the season with increased strength, power, and performance. That is - as long as you are willing to work for it. Supersets, sprints, barbells, KB´s, core, explosiveness & more!
4 weeks Bodyweight (non-equipment) Pro Performance Program for Endurance Athletes
FUNCTIONAL PERFORMANCE - 12 WORKOUTS
4 weeks Youth Athletes Bodyweight (non-equipment) Pro Performance Program