Intermediate: Athletic Strength & Development
This 12-week program is designed to progressively increase your strength, power, and speed. Over the next 3 phases, we will introduce barbell exercises that will aid your progression through more complex weight-bearing movements. Combined with your gains in stability, upper-body strength, and lower-body power improvements will increase your functional athletic output.
This program picks up on the foundation set at the beginner level and builds into more complex movements while increasing volume and load.
Level: Intermediate
Time: 60 Minutes/workout
Duration: 15 Weeks
Recommended Equipment: Resistance Bands, Pull up Bar, Kettlebell, Trap Bar, and Dumbbells
| Phase | Purpose | # of weeks | # of days |
|---|---|---|---|
| High Volume | Prime the muscles and movements | 5 | 3 Total Body Workouts |
| High Intensity | Increase strength | 5 | 3 Total Body Workouts |
| Test Week (3RM) | Test strength gains | 1 | 3 Test Day Workouts |
| Deload & Recovery | Recover from test week & prepare body for advanced program | 1 | 3 Conditioning & Recovery Workouts |
Ready to start training? Let's go!
After purchasing your program, download the BridgeTracker app from the app store or Google Play store, log in, and start training! Not only will you have access to your program, but you will also be able to log your readiness, view progress reports, and PR's, view your exercise history, edit your workouts, and more.
Please note: The duration of your purchased program is 12 weeks in length. You will have a total of 6 months to complete this program. After which you will be deactivated from the organization. You are always welcome to come back and re-purchase a new program and all exercise history will be saved!
$65.00
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We're here to revolutionize the way you train to create better outcomes in sports, health, and life. With Bridge, smarter training means better results.
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