BridgeAthletic Swimming

This 15-week program progresses you toward a series of more complex movements that will improve your Sprint technique. Over this time, you will work through 7 phases and focus on improving your coordination and athleticism. The volume of sets and reps will increase progressively to emphasize adaptation. Specific exercises target your key areas of weakness based on your initial athlete assessment.Level: BeginnerTime: 60 Minutes/workoutDuration: 15 WeeksProgram Access: *27 weeksRecommended Equipment: Dumbbells, Cable Machines, Plyo BoxPhasePurpose# of weeks# of daysGeneral PrepPrime the muscles and learn movement patterns23 Total Body WorkoutsTest Week (Baseline)Test baseline strength13 Total Body Strength TestsHypertrophy PhaseIncrease strength & muscle mass63 Total Body WorkoutsTest WeekTest strength gains13 Test Day WorkoutsPower PhaseIncrease in intensity53 Total Body WorkoutsReady 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, and PR's, view your exercise history, edit your workouts, and more.*Please note: The duration of your purchased program is 15 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!

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: IntermediateTime: 60 Minutes/workoutDuration: 15 Weeks*Program Access: 26 weeksRecommended Equipment: Dumbbells, Cable Machines, Plyo Box, Barbell, Squat Rack, BenchPhasePurpose# of weeks# of daysGeneral PrepPrime the muscles and learn movement patterns23 Total Body WorkoutsTest Week (Baseline)Test baseline strength13 Total Body Strength TestsHypertrophy PhaseIncrease strength & muscle mass63 Total Body WorkoutsTest WeekTest strength gains13 Test Day WorkoutsPower PhaseIncrease in intensity53 Total Body WorkoutsReady 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!

This program is designed for top-level aquatic athletes and requires a thorough understanding of all Olympic lifts and strength movements. Lasting 15 weeks, the 6 phases in this program will train your full body, improving strength, power, range of motion, and speed.Level: AdvancedTime: 60 Minutes/workoutDuration: 15 WeeksProgram Access: *26 weeksRecommended Equipment: Dumbbells, Cable Machines, Plyo Box, Barbell, Squat Rack, BenchPhasePurpose# of weeks# of daysGeneral PrepPrime the muscles and learn movement patterns33 Total Body WorkoutsHypertrophy PhaseIncrease strength & muscle mass53 Total Body WorkoutsTest WeekTest strength gains13 Test Day WorkoutsPower PhaseIncrease in intensity63 Total Body WorkoutsReady 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!

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: BeginnerTime: 60 Minutes/workoutDuration: 15 WeeksProgram Access: *26 weeksRecommended Equipment: Dumbbells, Cable Machines, Plyo BoxPhasePurpose# of weeks# of daysGeneral PrepPrime the muscles and learn movement patterns23 Total Body WorkoutsTest Week (Baseline)Test baseline strength13 Total Body Strength TestsHypertrophy PhaseIncrease strength & muscle mass63 Total Body WorkoutsTest WeekTest strength gains13 Test Day WorkoutsPower PhaseIncrease in intensity53 Total Body WorkoutsReady 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!

This program emphasizes improving your overall stability, translating directly to your middle-distance technique. Over the next 15 weeks, we will introduce barbell exercises, including vertical pulls, that will aid your progression through more complex weight-bearing movements. Combined with your gains in stability, upper-body strength, and lower-body power improvements will increase your efficiency in the pool.Level: IntermediateTime: 60 Minutes/workoutDuration: 15 WeeksProgram Access: *26 weeksRecommended Equipment: Barbell, Pull up Bar, and Dumbbells, Plyo Box, TRX, BenchPhasePurpose# of weeks# of daysGeneral PrepPrime the muscles and learn movement patterns23 Total Body WorkoutsTest Week (Baseline)Test baseline strength13 Total Body Strength TestsHypertrophy PhaseIncrease strength & muscle mass63 Total Body WorkoutsTest WeekTest strength gains13 Test Day WorkoutsPower PhaseIncrease in intensity53 Total Body WorkoutsReady 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!

This program develops efficiency in and out of turns, longer lines, and a stronger catch. Over the next 15 weeks, you will perform compound movements, such as barbell Olympic lifts, that require maximum energy. The 7 phases in this program will also incorporate metabolic exercises, training cardiovascular capacity, and increasing your kinesthetic awareness.Level: AdvancedTime: 60 Minutes/workoutDuration: 15 WeeksProgram Access: *26 weeksRecommended Equipment: Dumbbells, Cable Machines, Plyo Box, Barbell, Squat Rack, BenchPhasePurpose# of weeks# of daysGeneral PrepPrime the muscles and learn movement patterns23 Total Body WorkoutsTest Week (Baseline)Test baseline strength13 Total Body Strength TestsHypertrophy PhaseIncrease strength & muscle mass63 Total Body WorkoutsTest WeekTest strength gains13 Test Day WorkoutsPower PhaseIncrease in intensity53 Total Body WorkoutsReady 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!

This program introduces you to the Bridge system, laying the foundation for your Distance-specific training. The program will last 15 weeks, and over this time you will progress through 7 phases. It is a full-body workout designed to increase your range of motion, movement efficiency, and general stability. This program lays the foundation for your future training and will help you to increase your efficiency in the pool.Level: BeginnerTime: 60 Minutes/workoutDuration: 15 WeeksProgram Access: *26 weeksRecommended Equipment: Resistance Bands, Pull up Bar, and DumbbellsPhasePurpose# of weeks# of daysGeneral PrepPrime the muscles and learn movement patterns23 Total Body WorkoutsTest Week (Baseline)Test baseline strength13 Total Body Strength TestsHypertrophy PhaseIncrease strength & muscle mass63 Total Body WorkoutsTest WeekTest strength gains13 Test Day WorkoutsPower PhaseIncrease in intensity53 Total Body WorkoutsReady 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!

This program places an emphasis on improving your overall stability, translating directly to your Distance technique. Over the next 15 weeks, we will introduce barbell exercises, including vertical pulls, that will aid your progression through more complex weight-bearing movements. Combined with your gains in stability, upper-body strength and lower-body power improvements will increase your efficiency in the pool.Level: IntermediateTime: 60 Minutes/workoutDuration: 15 WeeksRecommended Equipment: Dumbbells, Cable Machines, Plyo Box, Barbell, Squat Rack, BenchReady to start training? Let's go!After purchasing your program, download the BridgeTracker app from the app store or google play store, login, 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.

This program is designed for top-level aquatic athletes and requires a thorough understanding of all olympic lifts and strength movements. Lasting 15 weeks, the 6 phases in this program will train your full body, improving strength, power, range of motion and speed.Level: AdvancedTime: 60 Minutes/workoutDuration: 15 WeeksRecommended Equipment: Dumbbells, Cable Machines, Plyo Box, Barbell, Squat Rack, BenchPhasePurpose# of weeks# of days per weekGeneral PrepIntro to the exercises33 Total Body WorkoutsVolume PhasesIncrease reps & weight, Build overall strength63 Total Body WorkoutsTest WeekAssess your progress!13 Total Body WorkoutsStrengthPhase(s)Reducing volume and increasing load53 Total Body WorkoutsReady 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!