Mid-Distance: Beginner
This 15-week program progresses you toward a series of more complex movements that will improve your middle-distance technique. Over this time, you will work through 9 phases and focus on improving your coordination and athleticism. The volume of sets and reps will increase progressively to emphasize adaptation.
Level: Beginner
Time: 60 Minutes/workout
Duration: 15 Weeks
Program Access: *26 weeks
Recommended Equipment: Dumbbells, Cable Machines, Plyo Box
| Phase | Purpose | # of weeks | # of days |
|---|---|---|---|
| General Prep | Prime the muscles and learn movement patterns | 2 | 3 Total Body Workouts |
| Test Week (Baseline) | Test baseline strength | 1 | 3 Total Body Strength Tests |
| Hypertrophy Phase | Increase strength & muscle mass | 6 | 3 Total Body Workouts |
| Test Week | Test strength gains | 1 | 3 Test Day Workouts |
| Power Phase | Increase in intensity | 5 | 3 Total Body Workouts |
Ready to start training? Let's go!
After purchasing your program, download the BridgeTracker app from the app store or Google Play store, log in, and start training! Not only will you have access to your program, but you will also be able to log your readiness, view progress reports, PR's, view your exercise history, edit your workouts, and more.
*Please note: The duration of your purchased program is 12 weeks in length. You will have a total of 6 months to complete this program. After which you will be deactivated from the organization. You are always welcome to come back and re-purchase a new program and all exercise history will be saved!
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