Athlete For Life - 3-Day Base

Athlete For Life - 3-Day Base

This 4-week, 3-day program is self-driven and self-governed, giving you a structured plan you can run independently while attacking every physical quality you need.

Day 1 fires up speed and explosiveness with Dynamic Effort work paired with contrast training to turn strength into usable power.
Day 2 builds raw, reliable force through Submax Effort lifting, driving strength without crushing your recovery.
Day 3 closes the week with Repetition Effort volume, adding muscle, reinforcing joints, and boosting conditioning.

Perfect For:

All athletes, tactical personnel, weekend warriors, and anyone who wants to get more powerful, move better, and stay ready year-round—all in just three high-impact sessions per week.

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!