Charlie Mike Training Program

Charlie Mike Training Program

About the Program:

This 12 week program is designed to improve overall tactical performance. You will be training up and down the force-velocity curve as well as building overall aerobic capacity. Everything from aerobic and anaerobic threshold, VO2 max, and maximal speed will be training in this program. 

Lifts will be built around keeping you healthy while still achieving the results like strength, power, and muscular endurance you need and seek. Some of the methods used in this program (drops sets, 1 x 20, contrasts, plyometrics, isometrics, straight sets, and much more!) The Bridge platform will allow also you or myself to modify exercises if need be. 

This program involves follow along videos demonstrating drills and exercises to take out the guess work. I will also include specific running warm-ups and intensity charts to you know exactly how you should be feeling during your conditioning. This chart will explain aerobic intensities in detail like REP, % of heart rate, how you should be breathing during certain intensities and much more. 

Program Duration: 12 weeks, 6 days per week with a different emphasis for each day

Recommended Equipment: Barbell, rack, pull-up bar, bumpers, dumbbell, kettlebells, bands, medicine ball, and some sort of conditioning equipment (i.e. assault bike, echo bike, bikeerg, skierg, etc) . Exercises can always be modified if need be. 

Who Is This Program For: Anyone from Tier 1 to the generalist who wants to improve overall performance.

Example Weekly Layout:

Day 1 - Lower Body Emphasis + Anaerobic Power

Day 2 - Aerobic Threshold + 1 x 20 method 

Day 3 - Upper Body Emphasis + Anaerobic Capacity

Day 4 - Lactate Threshold & VO2 Max

Day 5 - Total Body Power Emphasis + Work Capacity

Day 6 - Low Zone 2 Work

Messaging System -  Bridge also offers a messaging system, so you can stay in communication with Coach if you have questions. This allows you to send text messages, upload videos for feedback, and much more! 

Testimonials: 

"I recommend 13 Bar to anyone needing to get ready for any selection pipeline or wanting to take their fitness to the next level. I have them to thank for getting me to the Tier 1 level "  - Operator 1

"Because of 13 Bar I have learned an extensive amount that I can carry on with throughout my career ahead. I feel more prepared after the completing SFAS and ready for anything the military is ready to throw at me.”  Operator 2

"Coach's programs have went above and beyond for me. I have learned so much about the movements I NEED to do as opposed to those I WANT to do. His knowledge has helped me tremendously and at a very affordable cost for what he can offer!”  SWAT team member

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: 

1. Purchase this program
2. Download the BridgeAthletic App from the app store
3. Accept your email invite (from BridgeAthletic) and create a password
4. Log in on the Bridge app with your email and password
5. Begin training instantly

Resources: 

• How to purchase a program & get started
• How to accept your invite
• Training on the Bridge app
• How to print off your workouts

Learn how you'll train on the Bridge app!

*Acknowledgment of Use

By purchasing this program you are purchasing activation and usage of the Bridge Athletic app. Once purchase and payment have went through, you will be granted access for the specific number of weeks the program purchased states plus a three week grace period until your account is deactivated. Understand that you will be reactivated only if you purchase a new program, the same program or 13 Bar Performance reactivates you manually. Also understand there is a “no refund” policy after a purchase is made. (PLEASE MAKE SURE TO READ THE ENTIRE WAIVER)