Long-Distance: Beginner

This program introduces you to the Bridge system, laying the foundation for your Distance-specific training. The program will last 15 weeks, and over this time you will progress through 7 phases. It is a full-body workout designed to increase your range of motion, movement efficiency, and general stability. This program lays the foundation for your future training and will help you to increase your efficiency in the pool.


Level: Beginner

Time: 60 Minutes/workout

Duration: 15 Weeks

Program Access: *26 weeks

Recommended Equipment: Resistance Bands, Pull up Bar, and Dumbbells


PhasePurpose# of weeks# of days
General PrepPrime the muscles and learn movement patterns23 Total Body Workouts
Test Week (Baseline)Test baseline strength 13 Total Body Strength Tests
Hypertrophy PhaseIncrease strength & muscle mass63 Total Body Workouts
Test Week Test strength gains13 Test Day Workouts
Power PhaseIncrease in intensity 53 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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