Build Size & Strength | Emerging Pro

Strength & Hypertrophy 

4-week Programme

Who is this for?

This is a 4-week holistic performance programme for Emerging Pros looking to develop strength and size whilst playing one game per week. Incorporates periodised strength, power and speed sessions. If you want to increase strength and size in a sport-specific way, then this programme is for you.

How many days per week in this programme?

This phase consists of 4 days. 

What sessions are included in this programme?

• 1 x speed and whole-body strength and power
• 1 x lower body strength
• 2 x upper body strength sessions

How do I plan sessions into my week?

Sessions are organised as follows:

• The Matchday (MD) reference relates to days pre/post game
• MD +1 = 1 day after the game
• MD -3 = 3 days before your next game
• This periodisation will allow you to optimise adaptation and subsequent performance gains by peaking and tapering your training load around the match day schedule

Do I need any specific equipment?

You will need access to a field, pitch or athletics track and a gym consisting of free weights.

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