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Strength & Hypertrophy4-week ProgrammeWho is this for?If you want to increase strength and size in a sport-specific way, then this programme is for you.This is a 4-week holistic development programme for youth development phase athletes looking to develop strength and size whilst playing one game per week. Incorporates periodised strength, power and speed sessions.How many days per week in this programme?This phase consists of 4 days.What sessions are included in this programme?1 x Upper body strength1 x Lower body strength1 x Speed1 x Whole body strength How do I plan these sessions into my week?Sessions are periodised as follows:MD +1MD +2MD -3MD -2Upper Body StrengthLower Body StrengthSpeedWhole Body StrengthThe Matchday (MD) reference relates to days pre/post gameMD +1 = 1 day after the gameMD -3 = 3 days before your next gameThis periodisation will allow you to optimise adaptation and subsequent performance gains by peaking and tapering your training load around the match day schedule.Do I need any specific equipment?You will need access to a field, pitch or athletics track and a gym consisting of free weights.How it works:This program will be delivered through the BridgeAthletic app and you will be added to my organization! Within Bridge, you'll be able to track all your training to clearly view your progress throughout the program.Here are the steps to follow: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 instantlyResources:How to purchase a program & get startedHow to accept your inviteTraining on the Bridge app

Strength & Hypertrophy4-week ProgrammeWho is this for?This is a 4-week holistic performance programme for Emerging Pros looking to develop strength and size whilst playing one game per week. Incorporates periodised strength, power and speed sessions. If you want to increase strength and size in a sport-specific way, then this programme is for you.How many days per week in this programme?This phase consists of 4 days.What sessions are included in this programme?1 x speed and whole-body strength and power1 x lower body strength2 x upper body strength sessionsHow do I plan sessions into my week?Sessions are organised as follows:MD +1MD +2MD -3MD -2Upper Body StrengthLower Body StrengthSpeed + Whole Body Strength-PowerUpper Body StrengthThe Matchday (MD) reference relates to days pre/post gameMD +1 = 1 day after the gameMD -3 = 3 days before your next gameThis periodisation will allow you to optimise adaptation and subsequent performance gains by peaking and tapering your training load around the match day scheduleDo I need any specific equipment?You will need access to a field, pitch or athletics track and a gym consisting of free weights.How it works:This program will be delivered through the BridgeAthletic app and you will be added to my organization! Within Bridge, you'll be able to track all your training to clearly view your progress throughout the program.Here are the steps to follow: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 instantlyResources:How to purchase a program & get startedHow to accept your inviteTraining on the Bridge app

Strength & Hypertrophy4-week ProgrammeWho is this for?This is a 4-week holistic performance programme for Senior Pro athletes looking to maximise strength gains and develop lean muscle mass whilst playing one game per week. Incorporates periodised strength, power and speed sessions. If you want to increase strength and size in a sport-specific way, then this programme is for you.How many days per week in this programme?The programme consists of 3 or 4 days depending on your training goal. If your goal is not to increase lean mass then day 4 is optional.What sessions are included in this programme?2 x Upper body strength1 x Speed training day incorporating plyometrics, sprint drills & whole body power1 x Lower body strengthHow do I fit these sessions into my week?Sessions are periodised as follows:MD +1MD +2MD -3MD -2Upper Body StrengthSpeed + Whole Body Strength-PowerLower Body StrengthOptional Upper Body StrengthThe Matchday (MD) reference relates to days pre/post gameMD +1 = 1 day after the gameMD -3 = 3 days before your next gameThis periodisation will allow you to optimise adaptation and subsequent performance gains by peaking and tapering your training load around the match day schedule.Do I need any specific equipment?You will need access to a field, pitch or athletics track and a gym consisting of free weights.How it works:This program will be delivered through the BridgeAthletic app and you will be added to my organization! Within Bridge, you'll be able to track all your training to clearly view your progress throughout the program.Here are the steps to follow: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 instantlyResources:How to purchase a program & get startedHow to accept your inviteTraining on the Bridge app

Speed & Power12-week programmeWho is this for?If you want to be faster than your opponent on the field, this is the programme for you. A 12-week holistic youth athletic development programme for youth development phase athletes to develop the underpinning skills & capacities for linear speed and multidirectional speed whilst playing one game per week. Incorporates periodised strength, power and speed sessions.How many days per week in this programme?This phase consists of 3 days.What sessions are included in this programme?1 x Speed and whole-body strength1 x Multidirectional speed1 x Whole body strength and powerHow do I plan sessions into my week?Sessions are organised as follows:MD +2MD -3MD -2Linear Speed + Whole Body StrengthMultidirectional Speed Whole BodyStrength-PowerThe Matchday (MD) reference relates to days pre/post gameMD +1 = 1 day after the gameMD -3 = 3 days before your next gameThis periodisation will allow you to optimise adaptation and subsequent performance gains by peaking and tapering your training load around the match day schedule.Do I need any specific equipment?You will need access to a field, pitch or athletics track and a gym consisting of free weights.How it works:This program will be delivered through the BridgeAthletic app and you will be added to my organization! Within Bridge, you'll be able to track all your training to clearly view your progress throughout the program.Here are the steps to follow: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 instantlyResources:How to purchase a program & get startedHow to accept your inviteTraining on the Bridge app

Speed & Power12-week ProgrammeWho is this for?If you want to be faster than your opponent on the field, this is the programme for you. A 12-week holistic performance programme for Emerging Pro athletes looking to develop power, linear speed and multidirectional speed whilst playing one game per week. Incorporates periodised strength, power and speed sessions.How many days per week in this programme?This phase consists of 3 or 4 days, with Day 4 being optional.What sessions are included in this programme?1 x Speed and whole-body strength-power1 x Speed and lower body strength2 x Upper body strength sessions, with one upper body session being optionalHow do I plan sessions into my week?Sessions are periodised as follows:MD +1MD +2MD -3MD -2Upper Body StrengthSpeed + Whole Body Strength-PowerSpeed + Lower Body StrengthOptional Upper Body StrengthThe Matchday (MD) reference relates to days pre/post gameMD +1 = 1 day after the gameMD -3 = 3 days before your next gameThis periodisation will allow you to optimise adaptation and subsequent performance gains by peaking and tapering your training load around the match day schedule.Do I need any specific equipment?You will need access to a field, pitch or athletics track and a gym consisting of free weights.How it works:This program will be delivered through the BridgeAthletic app and you will be added to my organization! Within Bridge, you'll be able to track all your training to clearly view your progress throughout the program.Here are the steps to follow: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 instantlyResources:How to purchase a program & get startedHow to accept your inviteTraining on the Bridge app

Speed & Power4-week ProgrammeWho is this for?If you want to be faster than your opponent on the field, this is the programme for you. A 4-week holistic performance programme for Senior Pro players looking to maximise linear speed and multi-directional speed whilst playing one game per week. Incorporates periodised speed, power and strength sessions.How many days per week in this programme?The programme consists of 3 or 4 training days per week, with day 4 being optional. Each session lasts approximately 60-75 minutes.What sessions are included in this programme?1 x Linear speed & power session1 x Multi-directional speed + lower body strength2 x Upper body strengthHow do I plan sessions into my week?Sessions are organised as follows:MD +1MD +2MD -3MD -2Upper Body Strength Linear Speed + PowerMulti-directional Speed + Lower Body StrengthOptional Upper Body Strength The Matchday (MD) reference relates to days pre/post gameMD +1 = 1 day after the gameMD -3 = 3 days before your next gameThis periodisation will allow you to optimise adaptation and subsequent performance gains by peaking and tapering your training load around the match day schedule.Do I need any specific equipment?You will need access to a field, pitch or athletics track and a gym consisting of free weights.How it works:This program will be delivered through the BridgeAthletic app and you will be added to my organization! Within Bridge, you'll be able to track all your training to clearly view your progress throughout the program.Here are the steps to follow: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 instantlyResources:How to purchase a program & get startedHow to accept your inviteTraining on the Bridge app

Return to Match Fitness6-week ProgrammeWho is this for?This is a 6-12-week holistic performance programme for athletes lacking game time and looking to develop cardiovascular fitness and high-intensity running ability who are accustomed to playing one game per week. Incorporates periodised endurance, strength and speed sessions. If you need to develop your fitness to perform at high-intensities for 90 minutes and beyond, then this programme is for you.How many days per week in this programme?The programme consists of 4 training days per week, each lasting approximately 60-75 minutes.What sessions are included in this programme?2 x High-intensity interval training (HIIT)1 x Upper body strength1 x Whole body strengthHow do I plan sessions into my week?Sessions are periodised as follows:MD +1MD +2MD -3MD -2Upper Body Strength HIITHIITWhole Body Strength The Matchday (MD) reference relates to days pre/post game.MD +1 = 1 day after the gameMD -3 = 3 days before your next gameThis periodisation will allow you to optimise adaptation and subsequent performance gains by peaking and tapering your training load around the match day schedule.Do I need any specific equipment?You will need access to a field, pitch or athletics track and a gym consisting of free weights.How it works:This program will be delivered through the BridgeAthletic app and you will be added to my organization! Within Bridge, you'll be able to track all your training to clearly view your progress throughout the program.Here are the steps to follow: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 instantlyResources:How to purchase a program & get startedHow to accept your inviteTraining on the Bridge app

Strength and Conditioning6-month ProgrammeWho is this for?This is a 24-week holistic performance programme for youth development phase athletes looking to develop strength and athleticism whilst playing one game per week. Incorporates periodised strength, power and speed sessions. If you want to increase strength and size in a sport-specific way, then this programme is for you.How many days per week in this programme?These phases consist of 4 days per week.What sessions are included in this programme?1 x Speed and whole-body strength & power1 x Lower body strength2 x Upper body strength sessionsHow do I plan sessions into my week?Sessions are periodised as follows:MD +1MD +2MD -3MD -2Upper Body StrengthLower Body StrengthSpeed + Whole Body Strength-PowerUpper Body StrengthThe Matchday (MD) reference relates to days pre/post gameMD +1 = 1 day after the gameMD -3 = 3 days before your next gameThis periodisation will allow you to optimise adaptation and subsequent performance gains by peaking and tapering your training load around the match day schedule.Do I need any specific equipment?You will need access to a field, pitch or athletics track and a gym consisting of free weights.How it works:This program will be delivered through the BridgeAthletic app and you will be added to my organization! Within Bridge, you'll be able to track all your training to clearly view your progress throughout the program.Here are the steps to follow: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 instantlyResources:How to purchase a program & get startedHow to accept your inviteTraining on the Bridge app

Strength & Conditioning6-month ProgrammeWho is this for?This is a 24-week holistic performance programme for Emerging Pro athletes looking to develop strength and size whilst playing one game per week. Incorporates periodised strength, power and speed sessions. If you want to increase strength and size in a sport-specific way, then this programme is for you.How many days per week in this programme?These phases consist of 4 days per week.What sessions are included in this programme?1 x Speed and whole-body strength and power1 x Lower body strength2 x Upper body strength sessions.How do I plan sessions into my week?Sessions are organised as follows:MD +1MD +2MD -3MD -2Upper Body StrengthLower Body StrengthSpeed + Whole Body Strength-PowerUpper Body StrengthThe Matchday (MD) reference relates to days pre/post gameMD +1 = 1 day after the gameMD -3 = 3 days before your next gameThis periodisation will allow you to optimise adaptation and subsequent performance gains by peaking and tapering your training load around the match day schedule.Do I need any specific equipment?You will need access to a field, pitch or athletics track and a gym consisting of free weights.How it works:This program will be delivered through the BridgeAthletic app and you will be added to my organization! Within Bridge, you'll be able to track all your training to clearly view your progress throughout the program.Here are the steps to follow: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 instantlyResources:How to purchase a program & get startedHow to accept your inviteTraining on the Bridge app

Strength & Conditioning6-month ProgrammeWho is this for?A 6-month holistic performance programme for Senior Pro athletes looking to maximise strength gains and develop lean muscle mass whilst playing one game per week. Incorporates periodised strength, power and speed sessions. If you want to increase strength and size in a sport-specific way, then this programme is for you.How many days per week in this programme?The programme consists of 3 or 4 days depending on your training goal. If your goal is not to increase lean mass then day 4 is optional.Which types of sessions are in this programme?There are 2 upper body strength sessions, 1 speed training day incorporating plyometrics, sprint drills & whole body power and 1 lower body strength session.How do I fit these sessions into my week?Sessions are periodised as follows:MD +1MD +2MD -3MD -2Upper Body StrengthSpeed + Whole Body Strength-PowerLower Body StrengthOptional Upper Body StrengthThe Matchday (MD) reference relates to days pre/post gameMD +1 = 1 day after the gameMD -3 = 3 days before your next gameThis periodisation will allow you to optimise adaptation and subsequent performance gains by peaking and tapering your training load around the match day schedule.Do I need any specific equipment?You will need access to a field, pitch or athletics track and a gym consisting of free weights.How it works:This program will be delivered through the BridgeAthletic app and you will be added to my organization! Within Bridge, you'll be able to track all your training to clearly view your progress throughout the program.Here are the steps to follow: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 instantlyResources:How to purchase a program & get startedHow to accept your inviteTraining on the Bridge app