THE SALTY COACH

Let's train!This 4-week Program is designed to help build your strength while increasing your endurance capacity.Each estimated 60 minute workout includes:Warm-upStrength and/or Conditioning portionFinisher and/or Cool-downPhasePurpose# of weeks# of daysGeneral PrepIntro to the exercises15RecoveryRest / Hydrate42Strength / ConditioningIncrease intensity35Required Equipment: Rower, Bike (Assault, Echo or C2), Treadmill (Or safe place for running), DumbbellsPowered by Bridge!You will receive this program through BridgeAthletic delivered straight to your phone using the Bridge iOS and Android phone and tablet app.A few key benefits:Exercise videos and cues to walk you through every movementCustom weight prescriptions based on your previous setsEasy tracking in the app so you can see your progress in real time!Daily readiness surveys to check in on how you're feeling and performingReady to train? Let's get started!Join today and let's start training together!

INTRODUCTORY PRICE for 2024 will increase in 2025The Custom programming package is a curriculum that is specifically tailored to your needs. This is a comprehensive training program for those wanting improvement in various aspects of performance such as speed, strength, agility, power and Olympic lifting.What's the goal?The goal is to develop and refine the skills and physical attributes necessary for overall fitness and improvement across multiple modalities based on the individuals' goals.Who is this for?Those in physical demanding jobs that need some extra training, law enforcement, military, first responders. This is for anyone ready to put the work in and looking to be held accountable and guided to reach their goals.What's the training schedule?3 days/week of active trainingadditional 1 day for active recoveryadditional day for full restProgramming is delivered weekly; we will work with you on what works best for your schedule for training days and recovery days.What type of sessions are included?Strength: This involves weightlifting and other resistance exercises to help you build strength and power.Agility: This includes drills and exercises that focus on improving speed, quickness, and overall agility.Speed and Power: This involves sprinting, jumping, and plyometric exercises to develop explosive power and speed.Skill Development: This involves drills and techniques designed to help you refine the specific areas you are looking to improveConditioning: This includes cardiovascular exercise and other activities designed to help you build endurance and stamina.Recovery and Rehabilitation: This includes activities and techniques designed to help you recover and maintain optimal health and well-beingWhat equipment is needed?Rower/ C2 Bike or Assault Bike or Echo Bike / Treadmill or safe place to runBarbell / DumbbellSquat Rack / Pull-up BarResistance Bands / Foam Roller*A perk of custom programming, we will work with you on the equipment you have access to. If you don't have access to some of the equipment needed, we will come up with creative ways to work with what you have to attain your goals.This is what an example week looks like:How do I get started?Purchase this programDownload the BridgeAthletic App from the app storeAccept your email invite (from BridgeAthletic) and create a passwordLog in on the Bridge app with your email and passwordBegin training once you have your consultation with your coachYour weekly training will be delivered to you via the app once you have completed your consultation. Expect 5-7 days from completion and submittal of your consultation form for your training to be delivered. Your 12-week subscription does not start until your training has been delivered, the 5-7 days of review does not count towards your 12 weeks.

Let's Go!In this 8-week program you will gain not only core strength but flexibility, balance and better posture.This program is meant to be used in addition to your current training program. This is core centric accessory work to be introduced on your recovery days or at the beginning or end of your workout sessions.Each accessory workout is delivered weekly and includes:5-10 minute worth of core strengthening exercisesPowered by Bridge!You will receive this program through BridgeAthletic delivered straight to your phone using the Bridge iOS and Android phone and tablet app.A few key benefits:Exercise videos and cues to walk you through every movementCustom weight prescriptions based on your previous setsEasy tracking in the app so you can see your progress in real time!Daily readiness surveys to check in on how you're feeling and performingRecommended Equipment: Dumbbells, Bench, TRX, Cable Machine, Plyo boxReady to train? Let's get started!Join today and let's start training together!

Its Time!In this 6-week program you will gain both physical and mental strength while being pushed to your limits.Each 60 minute workout is delivered weekly and includes:Warm-upStrength/ Metabolic trainingCool-downPhasePurpose# of weeks# of daysGeneral PrepIntro to the exercises23Intro to Strength/ConditioningIncrease reps & weight43StrengthReducing volume and increasing load43Intro to PowerBegin incorporating speed work43PowerStrength-based work with speed work43Required Equipment: Dumbbells, Kettlebell, Pull Up Bar, Squat Rack, Barbell, Plates, Plyo box, Cardio equipment (Rower, bike or someplace safe to run).Powered by Bridge!You will receive this program through BridgeAthletic delivered straight to your phone using the Bridge iOS and Android phone and tablet app.A few key benefits:Exercise videos and cues to walk you through every movementCustom weight prescriptions based on your previous setsEasy tracking in the app so you can see your progress in real time!Daily readiness surveys to check in on how you're feeling and performingReady to train? Let's get started!Join today and let's start training together!