Built By Holmes

This comprehensive program is specially designed to enhance multiple aspects of athletic performance, such as strength, power, and recovery, and will help to provide a competitive advantage on the football field. Join now to experience the benefits of this specialized training approach, and take your game to the next level!Goal:The primary goal is to support high school athletes throughout their competitive season by maintaining and further developing their physical strength. In addition, the aim is to equip players with the necessary tools to excel in the demanding world of high-level football.Who is this for?The program is tailored for both intermediate (JV) and advanced (Varsity) athletes, catering to their unique needs and skill levels.Training Schedule: 3 Days/WeekAthletes will engage in three training sessions per week:Post Competition Recovery FlushLower Body StrengthTotal Body Power + Gun Show aka "ARM FARM!"This layout will ensure a balanced approach to strength development, while allowing ample time for rest and recovery.Included Sessions:1. Strength Prep: Each session begins with a dynamic warm-up that focuses on soft tissue work, mobility exercises, stretching, and dynamic ballistic activation. This prepares the body for the lifting exercises ahead and reduces the risk of injury.2. Strength: The core of the program revolves around weightlifting and other resistance exercises that promote substantial gains in strength and power. Athletes will undergo progressive training, gradually increasing the intensity to achieve continuous improvement.3. Power: To develop explosive power and speed, athletes will participate in sprinting, jumping, and plyometric exercises. These dynamic movements are vital for on-field agility and quick reactions during gameplay.4. Recovery and Rehabilitation: The significance of recovery and injury prevention is emphasized throughout the program. Athletes will learn specific activities and techniques to aid in recovery, ensuring they stay in peak physical condition throughout the season.Equipment Requirements:Participants will require access to a fully equipped gym, featuring dumbbells, barbells, resistance bands, and medicine balls. Additionally, sufficient space for general movement training and plyometrics will be necessary.By joining this program, athletes can expect to improve their strength, power, and overall performance, gaining a competitive advantage on the football field. Come and experience the benefits of this specialized training approach and raise your game to the next level!How do I get started?Purchase this programDownload the BridgeAthletic App from the app storeAccept your email invite (from BridgeAthletic) and create a passwordLog in on the Bridge app with your email and passwordBegin training instantly

Let's train!This is a 6-week strength program geared toward helping you gain and maintain your physical and mental strength.Each 60-75 minute workout includes:Strength Preparation + ActivationPlyometric & Medicine Ball TrainingPower TrainingTotal Body StrengthPhasePurpose# of weeks# of daysFoundationIntro to the exercises + general strength22StrengthIncrease volume (reps) & intensity (weight)22PowerContrast strength-based work for speed22Powered by Bridge!You will receive this program through BridgeAthletic delivered straight to your phone using the Bridge iOS and Android phone and tablet app.A few key benefits:Exercise videos and cues to walk you through every movementCustom weight prescriptions based on your previous setsEasy tracking in the app so you can see your progress in real time!Daily readiness surveys to check in on how you're feeling and performingRecommended Equipment: Dumbbells, Bench, TRX, Cable Machine, Plyo boxReady to train? Let's get started!Join today and let's start training together!