Sprint: Beginner

This 15-week program progresses you toward a series of more complex movements that will improve your Sprint technique. Over this time, you will work through 7 phases and focus on improving your coordination and athleticism. The volume of sets and reps will increase progressively to emphasize adaptation. Specific exercises target your key areas of weakness based on your initial athlete assessment.


Level: Beginner

Time: 60 Minutes/workout

Duration: 15 Weeks 

Program Access: *27 weeks 

Recommended Equipment: Dumbbells, Cable Machines, Plyo Box


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, and PR's, view your exercise history, edit your workouts, and more. 



*Please note: The duration of your purchased program is 15 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.

Powered By