Ground Force

GROUND FORCE

Train Like an Athlete Year-Round

An 8-week performance training system designed to build strength, size, speed, conditioning, and explosive power. 

Built by a former athlete for athletes and former athletes who want to perform at a higher level while still looking good in the gym — because you shouldn’t have to choose between performance and physique.

Built for general athleticism, GROUND FORCE develops the physical qualities that carry over to sport, competition, and everyday performance.

As a former wrestler and collegiate strength coach, I understand the physical and mental demands of athletic performance both in competition and in training.

Real athleticism requires more than just lifting weights. It demands the ability to:

• Produce explosive power
• Move efficiently under fatigue
• Build real strength
• Recover between high-effort efforts
• Sprint, jump, and lift heavy 
• Maintain conditioning without sacrificing performance

This system was built using principles from collegiate strength and conditioning to help athletes and former athletes stay powerful, athletic, and resilient year-round.

Over 3 progressive phases, the program develops:

• Foundational movement capacity
• Work capacity and conditioning
• Maximal strength
• Explosive power
• Speed and lower-body force production
• Athletic movement quality

Each phase builds on the last to progressively improve performance while maintaining balance between strength, speed, and recovery.

Program Overview

4 training sessions per week

• 2 Upper Body + Conditioning sessions
• 2 Speed + Lower Body Strength sessions

Each Session Includes:

• Dynamic warm-up and movement prep
• Speed, strength, and power development — sprinting and jumping remain throughout the entire program.
• Conditioning work 
• Accessory movements and addressing the smaller details that can make all the difference

Designed to improve athletic performance while remaining sustainable and recoverable.

Built For Easy Execution

Delivered through the BridgeAthletic App, every session is fully organized and easy to follow.

The program includes:

• Full exercise demo videos
• Built-in weight tracking
• Structured progressions
• Session organization and workout logging
• Easy access from your phone or tablet

Train with a clear system instead of guessing what to do next.

The 3 Phases

Phase 1 — Build the Base (Weeks 1 to 2)

Build a foundation of movement quality, conditioning, general strength and size.

Emphasis:

• movement efficiency
• stability
• work capacity
• foundational strength
• sprint and landing mechanics

This phase uses strategic cluster training methods to build strength, size, and work capacity while preparing the body for heavier loading. Who says you can't build athleticism and muscle at the same time?

Phase 2 — Build Strength (Weeks 3 to 5)

Increase maximal strength and overall work capacity through progressive overload and structured conditioning.

Emphasis:

• compound strength development
• unilateral stability
• stronger sprint mechanics
• increased conditioning demands

This phase focuses on building the strength foundation needed for higher-level athletic performance.

Phase 3 — Build Power (Weeks 6 to 8)

Develop strength and explosive power concurrently through heavy lifts, speed work, jumps, and dynamic training methods.

Emphasis:

• force production
• explosiveness
• speed-strength development
• athletic movement under fatigue

This phase ties everything together to help you move faster, produce more power, and perform more explosively.

What You'll Notice

• Greater explosiveness and athletic movement
• Increased strength that carries over beyond the gym
• Better sprinting, jumping, and movement quality
• Improved recovery between high-effort efforts
• Improved conditioning and work capacity
• More confidence moving and training athletically

Who This Program Is For

• Athletes preparing for their next season
• Former athletes wanting to stay athletic
• Lifters wanting more performance-focused training
• Athletes looking to improve speed, conditioning, and explosiveness
• Anyone wanting to train like an athlete 

Stop training randomly. Start training like an athlete.

What equipment is needed?

Full gym set-up required.

How do I get started?

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. Start building strength, speed, conditioning, and athletic performance today.