Fitness: Weekend Warrior (2 days/week)

Unleash Your Weekend Warrior: 18-Week Conditioning Program

Transform your weekends with our specialized 18-week conditioning program, designed specifically for the weekend warrior. With just two days of training per week, you will progress through six transformative phases, each lasting three weeks. This program is tailored to enhance your performance in a variety of activities—from hiking and biking to team sports and solo challenges—ensuring you can tackle any adventure with increased strength, agility, and endurance.

Program Goals:

Our goal is to empower you, the weekend warrior, to elevate your game to the next level. We focus on building a solid foundation of movement competency, mobility, and stability, while progressively increasing your training capacity. By improving movement health and reducing injury risk, we prepare you to excel in your weekend pursuits, whatever they may be.

Who This Program Is For:

This program is perfect for individuals with a basic to intermediate level of fitness who are eager to take on weekend activities with vigor and resilience. Whether you're looking to improve your performance in recreational sports, outdoor adventures, or any physical activity that fills your weekends, this program is designed to help you achieve your personal best.

Your Training Schedule:

Commit to a manageable two-day weekly training schedule that's designed to fit into your busy life, ensuring continuous progress without overwhelming your calendar.

Phased Training Approach:

• Weeks 1-3: Foundation 1 - Begin with an introduction to essential movement patterns, focusing on mobility, stability, and correcting asymmetries to set a solid foundation for future success.
• Weeks 4-6: Foundation 2 - Build on your foundation with increased training volume, continuing to enhance mobility and stability while preparing for more intense training phases.
• Weeks 7-9: General Preparedness - Maintain core principles from the foundational phases while increasing training capacity, setting the stage for more specialized performance work.
• Weeks 10-12: Hypertrophy - Focus on increasing functional muscle mass through mechanical and metabolic stress, improving work capacity and preparing for strength and power phases.
• Weeks 13-15: Max Strength - With a solid foundation in place, shift focus to increasing total body strength with an emphasis on fundamental movement patterns for functional strength gains.
• Week 16-18: Power - Concentrate on developing power through moderate resistance and speed of movement, enhancing your ability to generate force quickly for improved performance in sports and life.

By the end of this 18-week program, you'll experience significant improvements in your performance across a range of activities, boasting greater strength, power, and agility. You'll be better equipped to prevent injuries and enjoy your weekend adventures to the fullest. Embrace the challenge, fuel your passion for adventure, and prepare to excel as a weekend warrior. Your journey to peak weekend performance starts now!

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 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

"Following this program increased my speed on the field and helped me earn MVP this year! Thanks, Bridge!" -Emily F

Learn how you'll train on the Bridge app!