COAR Athlete Forge Sample Week
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 Phase | |||
Day 1 Lower Body | Day 2 Upper Body | Day 3 Lower Body | Day 4 Upper Body |
Squat - Hinge - Lateral - Anti-Rotational Core | Horizontal Push/Pull - Unilateral - Anti-flexion Core | Bridge - Lunge - Unilateral - Rotational Core | Vertical Push/Pull - Rotator Cuff - Anti-Lateral flexion Core |
Strength Phase | |||
Day 1 Speed/Lower Push Strength | Day 2 Upper Power/Upper Push Strength | Day 3 Lower Body Strength/COD | Day 4 Upper Power/Upper Pull Strength |
Linear Plyo - Sprints - Squat - Unilateral | Linear MB - Horizontal Push - Vertical Push - Unilateral | Rotational Plyo - Shuttles - Hinge - Unilateral | Rotational MB - Vertical Pull - Horizontal Pull - Unilateral |
What'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 program
- Download the BridgeAthletic App from the app store
- Accept your email invite (from BridgeAthletic) and create a password
- Log in on the Bridge app with your email and password
- Begin training instantly
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ABOUT US
I have been a strength and conditioning coach for over a decade. In that time I have worked in 4 college athletic departments ranging from NAIA to D1. I have worked with the following sports: Volleyball (Indoor and Beach), W Soccer, Softball, Track and Field, W Basketball, Football, Rugby, and Water Polo. During my time working with college athletics I saw how important it was for athletes to have proper movement foundations set in high school.
I currently serve as a Strength and Conditioning Specialist for the USAF at the Little Rock Air Force Base. There I work with a team of Physical Therapy, Social Work, and S&C components. Through working alongside PTs and with these Airmen, I have seen the need for S&C programs for those graduating physical therapy.
So many things in life we take the time for maintenance, and our body is not exempt from this. The gym can be the maintenance shop for our bodies, to give it longevity for all the things we want to do!
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