3:6:18 Weekend Warrior
Let's train!
You will make strides toward your performance through this 18-week program. Implementing many of the same components as the performance programs created for many top athletes, this program will improve movement efficiency, increase mobility (range of motion) and stability (control of movement) to allow you to get the most out of your performance. The program progresses from building that solid foundation, to increasing muscle size and strength and finally improving power. The goal is for performance in the weight room to transfer to performance within your chosen activity. Use this program to elevate your performance.
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Each 60 minute workout includes:
- Warm-up (Pillar Prep & Movement Prep)
- Strength training
- Cool-down (Regeneration)
| Phase | Purpose | # of weeks | # of days |
|---|---|---|---|
| Foundation 1 | Intro to the exercises | 3 | 3 |
| Foundation 2 | Increase reps & weight | 3 | 3 |
| General Preparation | Reducing volume and increasing load | 3 | 3 |
| Hypertrophy | Increase Functional Muscle Mass | 3 | 3 |
| Max Strength | Increase load, reduce volume. | 3 | 3 |
| Power | Mod resistance, low reps. | 3 | 3 |
Powered by Bridge!
You will receive this program through BridgeAthletic delivered straight to your phone using the Bridge iOS and Android phone and tablet app.
A few key benefits:
- Exercise videos and cues to walk you through every movement
- Custom weight prescriptions based on your previous sets
- Easy tracking in the app so you can see your progress in real time!
- Daily readiness surveys to check in on how you're feeling and performing
Recommended Equipment: Dumbbells, Bench, TRX, Cable Machine, Plyo box
Ready to train? Let's get started!
Join today and let's start training together!
$149.00
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