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Fabienne Hammer

@hammer_coaching

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772

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Physical Performance Coach
⚡️ Athletic Work / Strength Performance / Speed
📍 MUC / Personal Training & Online Coaching
🤝🏽 Programming and Tips
[M.Sc]

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A peak into Tenerife Hybrid Performance Camp

- athletic coaching
- smart programming
- lactate testing
- running assessment
- team sessions
- community time

#hyrox #performance #trainingcamp #basebuilder #coaching taken in Tenerife, Canary Islands, Spain by @hammer_coaching

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20

21 hours ago

A lot of Athletes are trying to reach that high after every training session.
All out feels like the only way to be productive, even if that means doing workouts that only burn them out than doing the work that not always is giving them „the kick“ afterwards.
I get it, it feels crazy good! Believe me I know exactly why they love it.
But becoming stronger, faster, better needs a lot more than that.
Structure, a base, rest, progression, periodisation and so on….
Let’s find growth in places we are not comfortable in.
Leave a follow 🫱🏼‍🫲🏽

#coach #running #hyrox #athlete by @hammer_coaching

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2

8 days ago

3rd Run 🤌🏽
After 5 months of no running because of my injury coming back after the last HYROX competition, I start again.
Now it’s about starting slow, building the base (runner strength and short runs), resting, doing drills for technique, and staying patient.
DOING what I teach my clients to do.
.
The last month has been harder than most people could imagine.
Being off sports (as a coach and athlete) for so long is not just hard; it is more a constant questioning of who I am, whether I will ever do sports again, or at least move normally without pain.
.
2:30min on 1min off (pace I feel comfortable with and have enough elasticity to not collapse in my hips), 1min off (walking) x5: we progress 🫱🏼‍🫲🏽
Boring? Yes but the right start.
.
Want to know more?
Follow me.
.
#run #coach #athlete #hyrox by @hammer_coaching

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13 days ago

EXPLOSIVE STEP-UPS (LOUD GROUND CONTACT + KB FRONT RACK) = THE MISSING LINK FOR RUNNERS & HYROX ATHLETES

Think step-ups are just a leg day filler? Wrong. Done explosively with a loud, intentional ground contact, they become a power + stability drill that directly transfers to faster, stronger, more resilient running.

Why this variation?

- Unilateral power development – Each stride in running is single-leg dominant. Explosive step-ups train the exact hip & knee extension pattern you need for propulsion.

- Front rack = anti-flexion core challenge – Holding KBs in front rack forces an upright torso, braced core, and thoracic stability – critical for maintaining posture late in races or during compromised running.

- Loud ground contact = rate of force development – The intentional „stomp“ trains your nervous system to produce force quickly. Translation? Shorter ground contact time, better running economy, and more pop off the ground.

- Pelvic & ankle stability – The elevated box + unilateral load challenges balance, proprioception, and stabilizer muscles around the knee and ankle – exactly what you need for trail running, HYROX transitions, and fatigue resistance.

- HYROX-specific carryover – Sled push, lunges, wall balls, and compromised running all demand strong single-leg drive + upright posture. This drill builds both.

#hyroxtraining #basebuilding #running #coaching by @hammer_coaching

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0

17 days ago

2nd Run 🤌🏽
After 5 months of no running because of my injury coming back after the last HYROX competition, I start again.
Now it’s about starting slow, building the base (runner strength and short runs), resting, doing drills for technique, and staying patient.
DOING what I teach my clients to do.
.
The last month has been harder than most people could imagine.
Being off sports (as a coach and athlete) for so long is not just hard; it is more a constant questioning of who I am, whether I will ever do sports again, or at least move normally without pain.
.
So the start was 1:30min on (pace I feel comfortable with and have enough elasticity to not collapse in my hips), 1min off (walking) x7: we progress 🫱🏼‍🫲🏽
Boring? Yes but the right start.
.
Want to know more?
Follow me.
.
#run #coach #athlete #hyrox by @hammer_coaching

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6

18 days ago

Believe. Trust. Jump.
.
#mindset #sports by @hammer_coaching

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20 days ago

Glow baby, glow!
✨💫
#fitnessmotivation #athlete #runner #hyrox by @hammer_coaching

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22 days ago

You can not outwork a bad base: so start building it ✌🏽
Save for your next training!
Need help? DM me :)
.
#coach #athlete #hyrox #running by @hammer_coaching

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21 days ago

That’s me - love to support, to bring people forward, to coach, to care, to practice what I‘ve learned.
.
Not just a studied sport scientist and rehab to performance coach - also a coach that puts everything into their athletes and close people, that pushes them.
- another backyard throwback 🩶
#coach #running #sportmotivation #athletetraining by @hammer_coaching

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25 days ago

🔥 HAMSTRING SWITCH = YOUR SECRET WEAPON FOR FASTER, STRONGER, INJURY-FREE RUNNING

Ever wondered why your hamstrings give out during sprints or after a heavy sled push? Meet the Hamstring Switch – a dynamic drill that builds:

- Excentric hamstring strength (the #1 factor in sprinting & injury prevention)
- Hip & core stability (hello, better running economy)
- Neuromuscular coordination (for those fast foot switches in HYROX or track)

Try this: 3 sets × 10–12 switches/leg, 2×/week as part of your prehab or warm-up.

#Hyrox #running #performance #basebuilder by @hammer_coaching

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4

24 days ago

After 5 months of no running because of my injury coming back after the last HYROX competition, I start again.
Now it’s about starting slow, building the base (runner strength and short runs), resting, doing drills for technique, and staying patient.
DOING what I teach my clients to do.
.
The last month has been harder than most people could imagine.
Being off sports (as a coach and athlete) for so long is not just hard; it is more a constant questioning of who I am, whether I will ever do sports again, or at least move normally without pain.
.
So the start was 1:30min on (pace I feel comfortable with and have enough elasticity to not collapse in my hips), 1min off (walking) x6.
Boring? Yes but the right start.
.
Want to know more?
Follow me.
.
#run #coach #athlete #hyrox by @hammer_coaching

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11

23 days ago

My role this weekend: support 🫱🏼‍🫲🏽
For the best team @tribeperformance.official and especially for my favourite team mate 🤙🏽
A week before we went into the race everyone and the crew of the athletes got a race briefing with all the knowledge I had till this point and then we went all in:
Crew and athletes gave everything 🫶🏽
So many tribe members showed up to show some love, to support, to cheer, to show what a crazy family this crew is 😍😍
.
Proud of every single one of them and proud of you @mnschulze 🫶🏽
.
Thank you @maresaronja for being part of our crew and taking those pictures 🥹
.

#backyardultra #coach #runningclub #racesupport by @hammer_coaching

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a month ago