Fitness: Weekend Warrior (3 days/week)

Elevate Your Weekend Warrior Game: 18-Week Conditioning Program

Unlock your full potential with our exhilarating 16-week conditioning program, tailored for the weekend warrior seeking to dominate in their chosen activities. Training just three days a week, you'll journey through six dynamic phases, each lasting three weeks, designed to enhance your performance, prevent injuries, and boost your movement health.

Program Objectives:

We aim to supercharge your weekend pursuits, whether it's cycling, hiking, running, or any sport that ignites your passion. By increasing your power, speed, and agility, and fortifying your body against injuries, we prepare you to excel and enjoy your adventures to the fullest.

Who Is This Program For:

Ideal for the enthusiastic weekend warrior with a desire to push their limits, improve their performance in weekend activities, and protect themselves from common injuries. If you're looking to optimize your off-duty athletic pursuits, this program is crafted for you.

Your Training Plan:

Dive into a structured three-day weekly regimen that promises continuous progress through a variety of fitness elements, including strength, power, and regeneration.

Phased Training Approach:

• Weeks 1-3: Foundation 1 - Kickstart your training by enhancing movement competency, increasing mobility and stability, and addressing asymmetries.
• Weeks 4-6: Foundation 2 - Build on your foundation with a focus on training volume to boost capacity, further improving mobility, stability, and correcting asymmetries.
• Weeks 7-9: General Preparedness - Focus on increased capacity while reinforcing core principles of mobility, stability, and movement efficiency.
• Weeks 10-12: Hypertrophy - Aim for functional muscle mass increase through a balance of mechanical and metabolic stress, setting the stage for strength and power phases.
• Weeks 13-15: Max Strength - With a robust foundation in place, focus on increasing total body strength, emphasizing functional movement patterns.
• Week 16-18: Power - Concentrate on generating force at speed, enhancing your ability to perform powerfully in your weekend activities.

By the end of this 18-week program, expect to see remarkable improvements in your strength, power, and agility, all while minimizing the risk of injuries. This is your chance to redefine what performance means to you, embrace the challenge, and shine in your weekend pursuits. Gear up for a season of epic achievements and unforgettable experiences. Your adventure 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!