Athletic Strength & Speed - Intermediate - Dumbbell & Body Weight

Athletic Strength & Speed Program

This program is designed for athletes looking to increase their speed and agility who have access to a set of dumbbells and a large open field. The intermediate level is not your level of sports but rather being familiar to speed drills, hopping, bounding, strength training, core strength and plyometrics. If your body is used to any of these types of training then this program could be right for you. 

About the Program:

The 12 week program has 5 workouts per week built into it to establish daily training habits throughout the week and to build overall strength, flexibility, core stability, explosiveness, sprint speed and agility. Days 1, 3, and 5 are workouts designed to be done in a gym or garage with dumbbells and mat for core exercises. Focus will be on core strength, strength training, and flexibility. Days 2 and 4 are designed to be done outside on a field with about 60 yards of space or more and focus on speed drills, jumping, bounding, sprinting and plyometrics. 

There are three phases to this program with each phase lasting 4 weeks and progressing in volume and intensity. I recommend testing your vertical jump, broad jump and your 40 times at the beginning and every 4 weeks to gauge your progress throughout the program. This program involves follow along videos demonstrating drills and exercises that improve an athlete's strength, speed, agility, and flexibility. If you have questions or have an exercise you don't think you are doing correctly, please message me in the bridge app and send me a video of you doing the exercise and I can assess what you might need to correct. Good luck and keep me posted on how its going!

Program Duration: 12 weeks, 5 days per week

Recommended Equipment: Barbell set, squat rack, bench, dumbbell set, stability ball, track & field, mat for core and stretching.

How it works: 

This program will be delivered through the BridgeAthletic app and you will be added to my organization!  Within Bridge, you'll be able to track all your training to clearly view your progress throughout the program.

Here are the steps to follow: 

1. Purchase this program
2. Download the BridgeAthletic App from the app store
3. Accept your email invite (from BridgeAthletic) and create a password
4. Log in on the Bridge app with your email and password
5. Begin training instantly

Resources: 

• How to purchase a program & get started
• How to accept your invite
• Training on the Bridge app

Learn how you'll train on the Bridge app!