RAW FOUR Athletics

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 weeksBlock 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)

During the season, you get enough sport specificity from playing your sport, but maintenance of general physical capabilities throughout the season does not mean you can’t strive to improve throughout the season. Use this program to help you improve through season and ensure you peak for the post-season. Following this program will include in-season foundational training at first to help increase resilience and work to decrease risk of non-contact injury. As the season progresses, so too will this program as you work through strength and power phases to be your fastest when it counts most at the end of the season.Includes (3) training phases: Foundation, Max Strength & Power and (6) training blocks: Pillar Preparation, Movement Preparation, Plyometrics/Medicine Ball, Strength/Power and Regeneration.

This program helps increase athletic performance while also working to improve resilience and decrease risk of injury and pain for the next season. The program fundamentally focuses on strength to support movement and targets general movement quality, knowing the better generalist makes a better specialist. While this is a non-sport specific program, it will enhance overall athletic ability. The phases in the program build upon one another, initially building a strong foundation, then progressing to first increase functional muscle mass, then increase strength, and finally power to run faster, hit harder and jump higher. Follow this program to be a better athlete next season.Includes (5) training phases: Foundation, General Preparation, Hypertrophy, Max Strength & Power and (6) training blocks: Pillar Preparation, Movement Preparation, Plyometrics/Medicine Ball, Strength/Power and Regeneration.