6-Week Strength and Conditioning

6-Week Strength & Conditioning Program for Athletes

Transform Your Strength, Power, and Athleticism in Just 6 Weeks

Are you ready to get stronger, move better, and build real athletic power? This 6-week progressive strength & conditioning program is designed for adult athletes looking to level up their fitness, improve movement efficiency, and develop total-body strength.

Why This Program Works

This isn’t just another workout plan—it’s a science-backed progression designed to take you from foundation to hypertrophy to power, ensuring steady progress while avoiding plateaus. Each phase builds upon the last, allowing you to gain muscle, improve movement mechanics, and unlock explosive athletic power.

Program Breakdown (3 Phases, 2 Weeks Each)

✔ Weeks 1-2: Strength Foundation
🔹 Build a solid base with compound movements & functional strength
🔹 Develop mobility & movement efficiency
🔹 Master technique with controlled, progressive loading

✔ Weeks 3-4: Hypertrophy & Muscular Endurance
🔹 Increase lean muscle mass & work capacity
🔹 Higher volume training to build muscular endurance
🔹 Balanced focus on strength, stability, and injury prevention

✔ Weeks 5-6: Power & Athleticism
🔹 Maximise force production with explosive movements
🔹 Introduce advanced plyometrics, speed drills, and powerlifting variations
🔹 Train for peak performance with faster, more dynamic movements

How to train on the BridgeAthletic app

A 7-step guide to teaching clients how to train using the Bridge app.