COAR Strength

A Beginner-Friendly Training Approach for Pickleball and Court SportsGoal:Designed to help adults prepare their bodies for the physical demands of pickleball and other court-based sports. It is especially useful for:Beginners returning to sports after years awayRecreational athletes with limited strength-training experienceIndividuals new to change-of-direction movement and agility workPlayers who want to reduce injury risk while improving movement confidenceThe goal of the program is not simply to improve fitness in general, but to help participants move better, feel stronger, and build resilience for the specific demands of court sports.Rather than jumping directly into advanced drills or intense conditioning, the plan develops a foundation of mobility, balance, strength, coordination, and recovery capacity. These qualities become increasingly important as people age, especially when participating in sports that involve quick reactions, lateral movement, acceleration, deceleration, and repeated changes of direction.General Skills/Capacities Trained per DayDay 1Lower-EmphasisDay 2Upper-EmphasisDay 3Lower-EmphasisDay 4Upper-EmphasisLinear Impact Training - Linear Speed - Squat - Frontal PlaneUpper Linear Power - Horizontal Push/Pull - Anti-Lateral flexion CoreLateral Impact Training - Change of Direction - Hinge - Hip StabilityUpper Rotational Power - Vertical Push/Pull - Anti-Rotational CoreWhat's the training schedule?The paid training program is a 8 week training program. Every week is a 4-day training week with the workouts lasting between 50-75 minutes. There are two lower-emphasis days and two upper-emphasis days so you can break up the workout over longer than 8 weeks as you need. You will have 12 weeks of access to the program.What equipment is needed?You will need a Squat rack, Barbell, Dumbbell/Kettlebells, Adjustable bench, Bands/Cable machine, TRX, Foam roller, Swiss ball, Box, Medicine ball, and Turf/Field. If you do not have access to all this equipment, there is a customization option for this package to be built specifically to what equipment you have available.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

Program Goal:Build an athlete's structural integrity, increase force production, and bolster against injuries for the upcoming season. The program is split into two phases; hypertrophy and strength.During the hypertrophy phase the goal is to improve muscle mass and density of bone, tendons, and ligaments to prepare for the following phase. In the strength phase the goal is to improve force production through higher intensities with lower reps and longer rest periods than the previous phase. Introductory speed and power work will also be added into the strength phase to prepare the athlete for upcoming season power needs.Sport injury risk will be mitigated through the athlete working in all 3 planes of motion, maintaining a balanced push-pull ratio through the phases, and having a variety of bilateral and unilateral movements. Every day starts with movement prep that is specific to the day's training session and end with mobility to improve functional range of motion.Hypertrophy PhaseDay 1Lower BodyDay 2Upper BodyDay 3Lower BodyDay 4Upper BodySquat - Hinge - Lateral - Anti-Rotational CoreHorizontal Push/Pull - Unilateral - Anti-flexion CoreBridge - Lunge - Unilateral - Rotational CoreVertical Push/Pull - Rotator Cuff - Anti-Lateral flexion CoreStrength PhaseDay 1Speed/Lower Push StrengthDay 2Upper Power/Upper Push StrengthDay 3Lower Body Strength/CODDay 4Upper Power/Upper Pull StrengthLinear Plyo - Sprints - Squat - UnilateralLinear MB - Horizontal Push - Vertical Push - UnilateralRotational Plyo - Shuttles - Hinge - UnilateralRotational MB - Vertical Pull - Horizontal Pull - UnilateralWhat's the training schedule?This sample week has two Hypertrophy phase days (Lower and Upper) and two Strength phase days (Upper-emphasis and Lower-emphasis/COD) The paid training program is a 9 week training program; with the 5th week being a deload week. Every week is a 4-day training week with the workouts lasting between 50-75 minutes.What equipment is needed?You will need a Squat rack, Barbell, Dumbbell/Kettlebells, Adjustable bench, Bands/Cable machine, TRX, Foam roller, Swiss ball, Box, Medicine ball, and Turf/Field. If you do not have access to all this equipment, there is a customization option for this package to be built specifically to what equipment you have available.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

Program Goal:Build an athlete's structural integrity, increase force production, and bolster against injuries for the upcoming season. The program is split into two phases; hypertrophy and strength.During the hypertrophy phase the goal is to improve muscle mass and density of bone, tendons, and ligaments to prepare for the following phase. In the strength phase the goal is to improve force production through higher intensities with lower reps and longer rest periods than the previous phase. Introductory speed and power work will also be added into the strength phase to prepare the athlete for upcoming season power needs.Sport injury risk will be mitigated through the athlete working in all 3 planes of motion, maintaining a balanced push-pull ratio through the phases, and having a variety of bilateral and unilateral movements. Every day starts with movement prep that is specific to the day's training session and end with mobility to improve functional range of motion.Hypertrophy PhaseDay 1Lower BodyDay 2Upper BodyDay 3Lower BodyDay 4Upper BodySquat - Hinge - Lateral - Anti-Rotational CoreHorizontal Push/Pull - Unilateral - Anti-flexion CoreBridge - Lunge - Unilateral - Rotational CoreVertical Push/Pull - Rotator Cuff - Anti-Lateral flexion CoreStrength PhaseDay 1Speed/Lower Push StrengthDay 2Upper Power/Upper Push StrengthDay 3Lower Body Strength/CODDay 4Upper Power/Upper Pull StrengthLinear Plyo - Sprints - Squat - UnilateralLinear MB - Horizontal Push - Vertical Push - UnilateralRotational Plyo - Shuttles - Hinge - UnilateralRotational MB - Vertical Pull - Horizontal Pull - UnilateralWhat's the training schedule?This is a 9 week training program; with the 5th week being a deload week. Every week is a 4-day training week with the workouts lasting between 50-75 minutes.What equipment is needed?You will need a Squat rack, Barbell, Dumbbell/Kettlebells, Adjustable bench, Bands/Cable machine, TRX, Foam roller, Swiss ball, Box, Medicine ball, and Turf/Field. If you do not have access to all this equipment, there is a customization option for this package to be built specifically to what equipment you have available.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

A Beginner-Friendly Training Approach for Pickleball and Court SportsGoal:Designed to help adults prepare their bodies for the physical demands of pickleball and other court-based sports. It is especially useful for:Beginners returning to sports after years awayRecreational athletes with limited strength-training experienceIndividuals new to change-of-direction movement and agility workPlayers who want to reduce injury risk while improving movement confidenceThe goal of the program is not simply to improve fitness in general, but to help participants move better, feel stronger, and build resilience for the specific demands of court sports.Rather than jumping directly into advanced drills or intense conditioning, the plan develops a foundation of mobility, balance, strength, coordination, and recovery capacity. These qualities become increasingly important as people age, especially when participating in sports that involve quick reactions, lateral movement, acceleration, deceleration, and repeated changes of direction.General Skills/Capacities Trained per DayDay 1Lower-EmphasisDay 2Upper-EmphasisDay 3Lower-EmphasisDay 4Upper-EmphasisLinear Impact Training - Linear Speed - Squat - Frontal PlaneUpper Linear Power - Horizontal Push/Pull - Anti-Lateral flexion CoreLateral Impact Training - Change of Direction - Hinge - Hip StabilityUpper Rotational Power - Vertical Push/Pull - Anti-Rotational CoreWhat's the training schedule?This is a 8 week training program. Every week is a 4-day training week with the workouts lasting between 50-75 minutes. There are two lower-emphasis days and two upper-emphasis days so you can break up the workout over longer than 8 weeks as you need. You will have 12 weeks of access to the program.What equipment is needed?You will need a Squat rack, Barbell, Dumbbell/Kettlebells, Adjustable bench, Bands/Cable machine, TRX, Foam roller, Swiss ball, Box, Medicine ball, and Turf/Field. If you do not have access to all this equipment, there is a customization option for this package to be built specifically to what equipment you have available.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

Program Goal:Designed to build strength, endurance, durability, and movement capacity needed to confidently take on the Spartan Sprint race. This program focuses on improving the body's ability to repeatedly perform under fatigue through a combination of weighted efforts, running intervals, aerobic and anaerobic conditioning, crawl patterns, carries, and multi-planar movement training.The training includes baseline testing, progressive programming, instructional exercise videos, and app-based delivery to provide a clear path from preparation to to race day. Whether preparing for a first Spartan Sprint or looking to improve race performance, this program is built to help individuals move efficiently, recover faster between efforts, and sustain high output across the entire event.Race injury risk will be mitigated through the athlete working in all 3 planes of motion, maintaining a balanced push-pull ratio through the phases, and having a variety of bilateral and unilateral movements. Every day starts with movement preparation that is specific to the day's training session and ends with mobility to improve functional range of motion.Foundations PhaseDay 1Anaerobic CapacityDay 2Total Push HypertrophyDay 3Aerobic CapacityDay 4Total Pull Hypertrophy¼ Mile Intervals - Trunk EnduranceSquat - Upper Push - Anti-Rotational - CarryFartlek Run - Active ROM RecoveryHinge - Lunge - Upper Pull - Anti-Flexion CoreStrength & Work Capacity PhaseDay 1Tempo RunDay 2Lower StrengthDay 3Sprint IntervalsDay 4Upper StrengthX-Runs - Multi-plane Trunk EnduranceJumps - Hinge - Crawl/Carry CircuitDescending Sprints Intervals - Active ROM RecoveryMB Throw - Pull Up - Multi-Plane CircuitRepeat Power Output PhaseDay 1Tempo Run CircuitDay 2Total Strength/PowerDay 3Sprint IntervalsDay 4Total Strength/Power½ Mile Intervals - Crawl Patterns - Multi-Plane Trunk EnduranceSquat/Jump Complex - Push/MB Complex - Carry CircuitSprint Ladder - Active ROM RecoveryHinge/Jump Complex - Pull/MB Complex - Push/Pull CircuitWhat's the training schedule?This is a 14 week training program and is broken up into 3 different phases. Every week is a 4-day training week with the workouts lasting between 45-60 minutes. The 1st and 10th weeks are Baseline and Retest weeks.What equipment is needed?You will need a Squat rack, Barbell, Dumbbell/Kettlebells, Adjustable bench, Bands/Cable machine, TRX, Foam roller, Swiss ball, Box, Medicine ball, and Turf/Field. If you do not have access to all this equipment, there is a customization option for this package to be built specifically to what equipment you have available.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

Program Goal:The objective of this 3 month program is to show you a variety of ways to workout based on your goals. This plan is great for those wanting to lose weight, gain muscle, and/or establish an exercise routine. There are generally several different ways to achieve results, and this program can help you figure out which route works best for you!This program is the base workout plan. There is a customization option for $45.00, if interested there will be more information in the purchase confirmation email.Youtube video explanation: https://www.youtube.com/shorts/a2oMDWVbdUUWhat's the training schedule?The program is split into 3 - 4 week phases, each including: warm ups, upper and lower exercises, low impact and running intervals, medicine ball exercises, circuit training, and total body balance for injury mitigation. Each day ends with mobility work so joints keep a functional range of motion through the program.What equipment is needed?You will need access to dumbbells, cable machines, resistance bands, and med ball. If you do not have this equipment available, there is opportunity for customization.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

Program Goal:Increase muscle mass through the entire body through progression, time under tension, and overload principles. The week is split into a lower, upper, and total body days. The following adaptation tools are used in this program:Percentage-Based main and secondary lifts (based on difficulty so you do not need 1RMs to start!)Time under Tension (eccentrics and isometrics)Volume increasesThis is the base workout plan, if interested in customization to this plan, there will be more information in the purchase confirmation email.Youtube video explanation: https://www.youtube.com/shorts/3jRiaI9Qa-QWhat's the training schedule?3 days/week - 10 weeks split into 2 phases. Each day starts with a warm up for the muscles/joints to be worked that day. Compound supersets are used to overload the muscles for increased adaptation. Rest increments are listed to keep hormone responses optimal for muscle growth. Each day ends with mobility work so joints keep a functional range of motion through the program.What equipment is needed?Full gym (Dumbbells, barbells,cable machines, resistance bands, and med ball). If you do not have this equipment available, there is opportunity for customization.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

Program Goal:Rebuild the structural integrity of the whole trunk system and how it integrates into full body movements. This program is built for individuals who have gone through Physical Therapy or an injury and now want help integrating back into a normal workout routine. This is a monthly subscription (pay as you go), where each month we will progress you as needed based on the previous month. We will assess all personal needs and goals (Intake form and video assessment) to assure this program helps you reach your goals in a timely manner.What's the training schedule?This is entirely based on your schedule! Depending on your goals and timeline, it may be 2 d/wk for 30 minutes or 5 d/wk for 90 minutes.What equipment is needed?This a program made for you, so if plan to do your workouts in a gym with all the bells and whistles then we will use all the equipment that can be useful to you! If you workout at home or outside with no equipment I'll build it to the location specifications.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

Program Goal:Improve an athlete's sport performance and mitigate injuries. You will complete an intake form and a video assessment to establish individual goals and movement needs based off the assessment. All your personal goals and movement needs will be paired with a Sport/Event Needs Analysis to create a tailored program. This is a monthly subscription (pay as you go), where each month we will progress you as needed based on the previous month. What's the training schedule?This is entirely based on your schedule! Depending on your goals and timeline, it may be 2 d/wk for 30 minutes or 5 d/wk for 90 minutes.What equipment is needed?This a program made for you, so if plan to do your workouts in a gym with all the bells and whistles then we will use all the equipment that can be useful to you! If you workout at home or outside with no equipment I'll build it to the location specifications.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

Program Goal:COAR Elevate is for anyone looking to elevate their current physical fitness. This is a monthly subscription (pay as you go), where each month we will progress you as needed based on the previous month. We will assess all personal needs and goals (Intake form and video assessment) to assure this program helps you reach your goals in a timely manner.What's the training schedule?This is entirely based on your schedule! Depending on your goals and timeline, it may be 2 d/wk for 30 minutes or 5 d/wk.What equipment is needed?This a program made for you, so if plan to do your workouts in a gym with all the bells and whistles then we will use all the equipment that can be useful to you! If you workout at home or outside with no equipment I'll build it to the location specifications.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