MAP RLS CONTINUUM
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15-Week Strength & Power Progression
This is a structured 15-week training cycle built to take you from base strength to applied power.
Each 60-minute session includes:
• Movement Prep
• Primary Strength Work
• Accessory Development
• Conditioning / Cool Down
| Phase | Purpose | # of weeks | # of days |
|---|---|---|---|
| RLS: BASELINE CALIBRATION | Phase 1 establishes your true working strength range. | 4 | 3 |
RLS: LOAD ACCUMULATION
| IIncrease total volume inside your calibrated range. Strengthen connective tissue. Own full range. | 4 | 3 |
RLS: INTENSIFICATION
| Reduce volume. Increase load. Introduce speed intent on primary lifts. | 4 | 4 |
RLS: OUTPUT INTEGRATION
| Blend strength with velocity. Controlled power application. Carryover to sport or real-world output. | 4 | 4 |
RLS: POWER EXPRESSION
| Strength-based work with speed work | 4 | 3 |
Delivered Through BridgeAthletic
Your program is delivered directly to your phone via the Bridge iOS or Android app.
Inside the app you get:
• Exercise videos and coaching cues
• Prescribed loading based on your numbers
• Real-time tracking and progression
• Readiness check-ins to manage intensity
Recommended Equipment:
Dumbbells, Bench, TRX or Rings, Cable Machine, Plyo Box
Ready to train? Let's get started!
This is not random programming.
It is sequenced progression.
Join MAP: RLS CONTINUUM and build forward.
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ABOUT US
BOSX is built on structural sequencing, not trends.
Every phase is engineered around joint centration, load progression, and real-world performance transfer.
You’re not following a random template.
You’re training inside a system refined through years of applied biomechanics, athlete development, and constraint-based programming.
This is coaching architecture — delivered through structure.
Train inside the system.
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