Fitness: General Athleticism Intermediate

Elevate Your Athletic Performance: 16-Week Intermediate Conditioning Program

Transform your athletic capabilities and take your performance to unprecedented heights with our dynamic 16-week conditioning program. Designed for intermediate athletes across all sports, this program is your blueprint for becoming a more powerful, agile, and resilient competitor. With a commitment of just four days a week, you will embark on a transformative journey through six meticulously crafted phases, each lasting three weeks and focusing on various aspects of athletic development.

Who This Program Is For:

Intermediate athletes seeking to enhance their performance, reduce injury risks, and improve overall movement health. Whether your arena is the ice, the field, or the court, this program will empower you to achieve and exceed your athletic goals.

Your Training Regimen:

 Engage in a structured four-day weekly training schedule that evolves with you, ensuring continual progress and adaptation.

Training Phases:

• Weeks 1-3: General Preparation - Establish a solid foundation with workouts that enhance core strength, mobility, stability, and joint mobility.
• Weeks 4-6: Introduction to Strength - Progress by focusing on increased training capacity while maintaining core principles of mobility and stability.
• Weeks 7-9: Strength Development - Increase your strength with a focus on supporting your athletic movements, optimizing fundamental patterns.
• Weeks 10-12: Strength & Speed Integration - Begin incorporating speed training alongside strength building, emphasizing specific speed-focused movements.
• Weeks 13-15: Power Amplification - Transition fully into speed work, focusing on explosive power and fast-twitch muscle fiber recruitment.
• Week 16: Regeneration and Recovery - Reduce training intensity to emphasize core stability and prepare your body for recovery and regeneration.

This comprehensive program is not merely about enhancing your physical capabilities; it's a commitment to transforming you into a more formidable and resilient athlete, ready to tackle the challenges of your sport with renewed vigor and vitality. Embrace this journey to redefine your limits, prevent injuries, and improve your movement health. The path to athletic excellence awaits—seize the opportunity to become the best version of yourself.

Our app-based program is designed for consistency and completion. If life interrupts, you have a two-week grace period after app access ends, and you can request a PDF of your workout anytime by emailing us.

Consider our annual membership for year-long access to all programs and the flexibility to add any program upon request at info@boulderfitperformance.com. Initial app access includes all rehab, prehab, and mobility programs, with the option to add more as needed. We're here to support your fitness journey effectively and efficiently.

How do I get started?

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