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The Road to Dominator Friday – Free Program from Luka Hocevar

March 19, 2009
Seconds away from Domination

Seconds away from Domination

The whole point of this website is to give those with the desire, some tools to take their game to the next level.  Today I have a link to great sample program by Luka Hocevar.  Luka posted the program as an extra resource to Nate Green’s book Built for Show.  Luckily for all of us, both Nate and Luka are set make appearances on the site in the future.

Here is a short bio on Luka:

Luka Hocevar is a highly sought after strength and conditioning specialist and RKC
instructor based out of Seattle, WA where he trains athletes from high school, college and
pro ranks, not to mention regular people that want to perform like them. Luka is owner of
Hocevar Performance and the The Body Project gym based in Slovenia Europe where he
also played 4 years of professional basketball.

For now, take a look at the program that Luka put together and get a quick step toward domination.  The program covers:

  • Injury Prevention
  • Strength
  • Explosiveness
  • Reactivity
  • Conditioning

The program is even laid out into 4 days for you.  Download the PDF right here.  You are on the road to being on the winning side of Dominator Friday.

Domination has Arrived

Domination has Arrived

13 Comments leave one →
  1. March 20, 2009 7:10 pm

    For those who follow this program, record your workouts and let us know how it is going.

  2. Doug permalink
    March 26, 2009 5:58 pm

    Matt, I can’t get the link to open. It says the file is damaged and cannot be repaired…

  3. March 26, 2009 10:21 pm

    Just sent you the working PDF.

  4. Jeff Rathburn permalink
    March 27, 2009 12:17 pm

    Hey Matt; fantastic site. Ultimate absolutely needs something like this. It’s been extremely frustrating trying to work with trainers who just don’t understand what we put our bodies through.

    Quick question about Luke’s workout program, is is for in-season or off-season?

    Thanks,

    Jeff

  5. March 27, 2009 12:40 pm

    This is definitely an off-season program. There is still time to start it before the club season begins. If you wanted to do it during the season I would only recommend that you had been lifting/training in a similar fashion prior to beginning. I would as reduce the intensity based upon your personal tolerance and performance, as an in-season workout.

  6. Brummie permalink
    November 13, 2009 11:51 pm

    Hi. A few questions:

    1 – Are there any guidelines on what weights we should be using? The amount of exercises per session seems quite high compared to what I’m used to, hence I’d expect to be doing them with fairly low weights. I’d estimate that it takes a long time to actually perform the session as well. Is the aim to complete everything under each heading (“Day 1 – Lower Body”, etc), or just to choose one of the subsections (“Explosiveness”, etc) to concentrate on, with higher weights?

    2 – should / can these exercises be done as supersets?

    3 – What is the meaning of the “A/B/C” headers under the Strength sessions?

    4 – If it is not possible to do all of the sessions listed due to other training commitments (for instance I’m part of a track team; focus there is on running technique and jumping drills), which parts could be left out for simplicity?

    Thanks, I enjoy your website.

    Brummie

    • Leslie Wu permalink
      November 19, 2009 12:20 pm

      1- You might want to e-mail Luka at http://hocevarperformance.com directly to get a response, and while you’re at it ask him to reply here as well =

      3- I’m guessing the B1 / B2 or C1 / C2 / C3 are done as part of a circuit?

  7. Charles Cranstoun permalink
    November 22, 2011 12:22 pm

    Hey Matt,

    Just found your post, but it appears that the pdf link is dead. Any chance of a reupload?

    Thanks,

    Charles

  8. Chris permalink
    May 9, 2012 9:42 pm

    It would seem the link is broken. Is it still available?

  9. Julia permalink
    May 18, 2014 6:17 am

    Hi! Looking to design a summer, off-season program with these guidelines…any chance you can reload the link onto the blog post?

Trackbacks

  1. The Top 3 Missing Components to Your Training « UltiTraining.com
  2. UltiTraining.com
  3. A Pro Athlete Speaks on Off Season Program Design « UltiTraining.com

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