Mid-Distance: Intermediate
This program emphasizes improving your overall stability, translating directly to your middle-distance technique. Over the next 15 weeks, we will introduce barbell exercises, including vertical pulls, 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 efficiency in the pool.
Level: Intermediate
Time: 60 Minutes/workout
Duration: 15 Weeks
Program Access: *26 weeks
Recommended Equipment: Barbell, Pull up Bar, and Dumbbells, Plyo Box, TRX, Bench
| Phase | Purpose | # of weeks | # of days |
|---|---|---|---|
| General Prep | Prime the muscles and learn movement patterns | 2 | 3 Total Body Workouts |
| Test Week (Baseline) | Test baseline strength | 1 | 3 Total Body Strength Tests |
| Hypertrophy Phase | Increase strength & muscle mass | 6 | 3 Total Body Workouts |
| Test Week | Test strength gains | 1 | 3 Test Day Workouts |
| Power Phase | Increase in intensity | 5 | 3 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!
$65.00
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