Functional Agility Strength Training

This 4-week program is designed to build general athleticism that can be applied to any sport as a stand-alone training program or as a supplement to any sport-specific training.

Each workout consists of movement preparation, dynamic/explosive effort, loaded movement flow, timed metabolic resistance training blocks and speed/agility/quickness drills. The equipment needed to complete this program include a foam roller, resistance bands, weight plates, dumbbells and agility ladders/hurdles which can be accessed within a fitness facility or home gym. All workouts are facilitated using the Bridge App training platform.

The concept of loaded movement flow training is defined as a continuous and seamless sequence of whole body loaded movements done with rhythm and timing with an aim to keep momentum alive. For more information including the benefits of this training style, see the video below.

Program Structure: 3 days per week for 4 weeks

Block 1: Self Myofascial Rolling 

(7 Movements 30s on, 15s off for 1 round)

Block 2: Pillar Prep 

(3 Movements, 2 Rounds)

Block 3: Movement Preparation 

(13 Movements, 3-5 Reps each)

Block 4: Plyo 

(2-3 Movements, 3-5 Reps each)

Block 5: Medicine Ball 

(1 Movement, 3-6 Reps)

Block 6: Dynamic/Explosive Effort

(1 movement, 3-4 rounds)

Block 7: Loaded Movement Training 

(multi-movements 45s on, 45s off for 4-8 rounds)

Block 8: Metabolic Resistance Training 1 

(4 movements 30s on, 30s off for 4 rounds)

Block 9: Speed/Agility/Quickness

(1 movement 15s on, 45s off for 4 rounds)