The In-Season Blueprint
Maintain your strength, capacity, and resilience all season—without accumulating unnecessary fatigue.
This is an intermediate to advanced 12-week, two-day-per-week supplemental program designed to compliment your practices, games, and team lifting so you stay powerful, resilient, and fresh throughout the season.
The program is divided into two progressive 6-week blocks. The first phase establishes a strong foundation by improving movement quality, joint integrity, and tissue capacity. The second phase builds upon that foundation with more challenging positions and progressions once structure and function have been integrated.
What You'll Develop
Refined Nervous System Coherence
Enhanced Neural Drive & Peak Force Production
Tendon & Joint Fluidity and Resilience
Enhanced Muscle Capacity & Position-Specific Control
Mental Resilience
Integrated Foot-to-Hip Connection
Every session is intentionally concise and efficient. Time is limited during the season, so each workout is designed to deliver a meaningful training stimulus while minimizing unnecessary fatigue. Using a combination of high-repetition and isometric exercises, this program centers around developing the body's expansive qualities (creating space & restoring movement ranges), instead of the compressive qualities (closing space & building rigidity) of more traditional weightlifting sessions. In this way, you'll enhance movement capabilities in-season, allowing you to build qualities that transfer to sport without leaving you crushed for practice or game day.
Program Overview
10 minutes of dynamic movement flow paired with breath-work to tune the nervous system
5 minutes of targeted activation to enhance neuromuscular connection & joint function for sport
10-20 minutes of varying isometric protocols designed to enhance neural drive, peak force, and muscle & tendon capacity for sport
10 minutes of accessory work to support whole body strength, function, & fluidity
5 minutes of down-regulation and flow to bring body back to baseline for optimal recovery
The program requires no external equipment, allowing you to complete every session virtually anywhere.
A major emphasis is placed on developing the foot-to-hip connection—a foundational component of athletic movement that is often an after-thought in traditional strength programs. You'll improve the strength, mobility, and stability of the feet, ankles, lower legs, knees, and hips to help support efficient movement, durability, and long-term performance.
Every exercise includes a video demonstration, so you'll never have to guess how a movement should be performed. Upon purchase you'll also receive an 8-page “field guide” PDF that explains the purpose behind the program, the system-wide benefits of this style of training, and additional coaching notes detailing the various protocols found in this program, to help you get the most out of every session.
By the end of the program, you'll feel more resilient, more connected, and more confident in your movement—so you can step onto the field feeling fluid, powerful, and ready to perform at your best.
*Upon purchase you will receive an email with a link to access this program in Bridge Athletic, as well as the supplemental PDF.
Maintain your strength, capacity, and resilience all season—without accumulating unnecessary fatigue.
This is an intermediate to advanced 12-week, two-day-per-week supplemental program designed to compliment your practices, games, and team lifting so you stay powerful, resilient, and fresh throughout the season.
The program is divided into two progressive 6-week blocks. The first phase establishes a strong foundation by improving movement quality, joint integrity, and tissue capacity. The second phase builds upon that foundation with more challenging positions and progressions once structure and function have been integrated.
What You'll Develop
Refined Nervous System Coherence
Enhanced Neural Drive & Peak Force Production
Tendon & Joint Fluidity and Resilience
Enhanced Muscle Capacity & Position-Specific Control
Mental Resilience
Integrated Foot-to-Hip Connection
Every session is intentionally concise and efficient. Time is limited during the season, so each workout is designed to deliver a meaningful training stimulus while minimizing unnecessary fatigue. Using a combination of high-repetition and isometric exercises, this program centers around developing the body's expansive qualities (creating space & restoring movement ranges), instead of the compressive qualities (closing space & building rigidity) of more traditional weightlifting sessions. In this way, you'll enhance movement capabilities in-season, allowing you to build qualities that transfer to sport without leaving you crushed for practice or game day.
Program Overview
10 minutes of dynamic movement flow paired with breath-work to tune the nervous system
5 minutes of targeted activation to enhance neuromuscular connection & joint function for sport
10-20 minutes of varying isometric protocols designed to enhance neural drive, peak force, and muscle & tendon capacity for sport
10 minutes of accessory work to support whole body strength, function, & fluidity
5 minutes of down-regulation and flow to bring body back to baseline for optimal recovery
The program requires no external equipment, allowing you to complete every session virtually anywhere.
A major emphasis is placed on developing the foot-to-hip connection—a foundational component of athletic movement that is often an after-thought in traditional strength programs. You'll improve the strength, mobility, and stability of the feet, ankles, lower legs, knees, and hips to help support efficient movement, durability, and long-term performance.
Every exercise includes a video demonstration, so you'll never have to guess how a movement should be performed. Upon purchase you'll also receive an 8-page “field guide” PDF that explains the purpose behind the program, the system-wide benefits of this style of training, and additional coaching notes detailing the various protocols found in this program, to help you get the most out of every session.
By the end of the program, you'll feel more resilient, more connected, and more confident in your movement—so you can step onto the field feeling fluid, powerful, and ready to perform at your best.
*Upon purchase you will receive an email with a link to access this program in Bridge Athletic, as well as the supplemental PDF.