Roll on Fitness Performance

Fresh Meat ProgramMaster the basics, protect your joints, and own your position on the track.Derby is hard on the body. Training for it shouldn't leave you broken.When you start roller derby, your body gets hit with things it's never done before. Hours spent bent over in a low derby stance leave your quads burning and your lower back aching. Your ankles wobble, your knees hurt after practice, and trying to learn game rules while you're completely exhausted feels like a losing battle.Generic gym routines don't fix this. You don't need random workouts—you need off-skate strength built for how skaters actually move.The Fresh Meat Foundation is designed for new skaters, folks returning after a long break, and anyone brand new to lifting. We strip away the guesswork so you can build real, functional strength that translates directly to your skates.WHAT WE TRAINJoint Resilience: We target the high-stress spots—ankles, knees, hips, and wrists. Building strength around these joints helps you absorb track impact, get up faster from falls, and stay off the injured list.Derby Stance & Stability: Build the leg endurance and core strength required to stay low without your back giving out 20 minutes into practice.Solid Mechanics: Master basic lifting patterns—squats, hinges, lunges, and bracing—starting with bodyweight and light resistance. We focus on single-leg balance so you feel stable when gliding or shifting weight.Real Confidence: Learn how your body moves off the track so you can control it with precision on the wood.WHO THIS IS FORFresh Meat & Learn-to-Skate: You’re in a intro program or preparing for your first season and want your body ready for the track.Skaters Returning from Time Off: You've been away from the sport and need a smart, structured way to rebuild before taking heavy hits again.Lifting Beginners: You have zero experience in a gym and want clear, simple guidance made specifically for derby.WHAT IT LOOKS LIKE IN THE APPWorkouts on Your Phone: Follow along easily in the Bridge Athletic app whenever it fits your schedule.Clear Demos: Short, straight-to-the-point video demos for every exercise so you know exact form.Practice-Friendly: Designed to support your track sessions, not leave you too sore to skate.Coach Access: Send form-check videos or ask questions whenever you get stuck.THE OUTCOMEStop fighting joint pain and burning out mid-practice. By the time you finish this program, you’ll fall safer, stand up easier, hold a low stance without fighting your lower back, and know your body can handle the demands of roller derby.

MVP ELITEMax velocity, peak power, and dominant track execution.PROGRAM OVERVIEWDesigned for charter skaters, jammers, high-level blockers, and elite competitors, MVP Elite is built to maximize your physical potential on the track.When the stakes are high, baseline fitness isn't enough. This program focuses on high-velocity power, explosive acceleration, and targeted injury protection to give you the speed to break out, the strength to absorb massive hits, and the resilience to survive grueling tournament schedules.WHAT YOU’LL TRAINMaximal Power & Velocity: Heavy compound lifting paired with dynamic plyometrics for explosive jammer breakouts, heavy hits, and apex jumps.Speed & Agility: Explosive footwork drills, rapid deceleration, and multi-directional quickness to help you dodge hits, make sharp cuts, and navigate tight spaces in the pack.Targeted Position Needs: Focused work on force production, reactive agility, and rotational power built for high-output track roles.Injury Protection & Durability: Advanced pre-hab programming to eliminate muscular imbalances, protect vulnerable joints, and keep you off the track sidelines.Peak Tournament Recovery: High-level load management strategies so you bounce back faster between hard bouts and multi-game weekends.RECOMMENDED EQUIPMENTBarbells & Bumper PlatesDumbbells & KettlebellsPlyo Boxes / HurdlesHeavy Resistance BandsFull Gym Access PreferredPROGRAM DETAILSTarget Audience: Charter/rostered skaters, jammers, high-level blockers, those engaged in elite cross-training, and tournament-bound athletes.Duration & Frequency: 4-5 targeted sessions per week.Delivery Platform: Delivered digitally via BridgeAthletic with tracking for peak output, prescribed loads, and direct coach connection.

IN-PLAY PERFORMANCEBridge the gap between strength and track stamina.PROGRAM OVERVIEWDesigned specifically for rostered skaters and athletes with baseline strength experience, In-Play Performance converts general fitness into explosive, sport-specific track power.Roller derby requires intense bursts of multi-directional speed, heavy force absorption, and rapid heart-rate recovery. This program delivers structured, progressive workouts designed to help you hit harder, manuever on the track faster, and maintain the energy needed to dominate every game.WHAT YOU’LL TRAINLateral & Rotational Power: Unilateral (single-leg) exercises, lateral bounds, and explosive hip drive for sharp crossovers and heavy plow stops.Progressive Load & Muscle Building: Dumbbell, kettlebell, and barbell strength circuits programmed to build lean muscle and force absorption.Jam-Specific Stamina: High-intensity interval conditioning designed to mimic the exact energy demands and output spikes of real jam time.Durability & Recovery: Targeted mobility and pre-hab movements to keep joints resilient under heavy contact and frequent practice schedules.RECOMMENDED EQUIPMENTDumbbells & KettlebellsBarbell & Plates (optional / scalable to dumbbells)Medicine BallResistance BandsPlyo Box / BenchPROGRAM DETAILSTarget Audience: Intermediate skaters, rostered athletes, and B/C-team skaters.Duration & Frequency: 3–4 sessions per week (30–45 mins).Delivery Platform: Delivered digitally via BridgeAthletic with full video demonstrations, load prescription, and progress tracking.