Long-Distance: Advanced

This program is designed for top-level aquatic athletes and requires a thorough understanding of all olympic lifts and strength movements. Lasting 15 weeks, the 6 phases in this program will train your full body, improving strength, power, range of motion and speed.

Level: Advanced

Time: 60 Minutes/workout

Duration: 15 Weeks

Recommended Equipment: Dumbbells, Cable Machines, Plyo Box, Barbell, Squat Rack, Bench



PhasePurpose# of weeks# of days per week
General PrepIntro to the exercises33 Total Body Workouts
Volume PhasesIncrease reps & weight, Build overall strength63 Total Body Workouts
Test WeekAssess your progress!13 Total Body Workouts
Strength Phase(s)Reducing volume and increasing load53 Total Body 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, 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!



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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