Sprint: Intermediate
This 15-week program emphasizes improving your overall stability and explosiveness. This will translate directly to your Sprint performance. We will introduce barbell exercises and vertical pulls, that will aid your progression through more complex weight-bearing movements. You will notice an improvement in athleticism in and out of the pool after completion of this program.
Level: Intermediate
Time: 60 Minutes/workout
Duration: 15 Weeks
*Program Access: 26 weeks
Recommended Equipment: Dumbbells, Cable Machines, Plyo Box, Barbell, Squat Rack, Bench
| 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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