Build Size & Strength | Senior Pro

Strength & Hypertrophy 

4-week Programme

Who is this for?

This is a 4-week holistic performance programme for Senior Pro athletes looking to maximise strength gains and develop lean muscle mass 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?

The programme consists of 3 or 4 days depending on your training goal. If your goal is not to increase lean mass then day 4 is optional. 

What sessions are included in this programme?

• 2 x Upper body strength 
• 1 x Speed training day incorporating plyometrics, sprint drills & whole body power 
• 1 x Lower body strength

How do I fit these sessions into my week?

Sessions are periodised 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