BOOTCAMP (3 DAYS) - FITNESS

EXOS Template Programs on Bridge

This is one of 16 programs offered by EXOS on the Bridge system. These programs allow you to organize and individualize training for your athletes. Template blocks make it easy for you to create a group or circuit of exercises to be used again across different phases or programs. A template phase is a phase you have designed for a program that you would like to save as a draft to be used again for other programs. Think of a template phase as a master draft, whereby you can add a copy of that draft into any of your programs and edit the copy without changing the master (template) phase.

BOOTCAMP (3 DAYS) - FITNESS (Duration: 12 weeks, 3 days/week)

At a high level, this particular program guides you to:

Focus on metabolic work driven by volume and time to get an incredible workout in, all while maintaining developing a solid foundation for movement efficiency. This program will seek to increase movement competency and functional performance initially which will pay dividends as it progresses into metabolic work as you will now be able to get more out of the high-paced programming. Use this program to increase resilience and decrease risk of pain and injury while improving cardiovascular function through metabolic conditioning.

Now let’s take a deeper dive into the program:

Foundation (3 weeks, 3 days/week)

his phase will focus the beginning of each session on an introduction of common movement patterns found within the EXOS training system and offers an opportunity to increase movement competency. Additionally, a Foundational phase seeks to increase both mobility (range of motion) and stability (control of movement), while correcting any movement asymmetries when comparing right and left sides. Knowing that you want a good sweat, the end of each session is capped off with a metabolic focus to leave you feeling accomplished and ready for more. This phase includes fitness elements of Pillar and Movement Preparation, Strength/Power, and Regeneration.

Extensive 1 (3 weeks, 3 days/week)

This phase focuses on an increase in volume, pulling together elements of foundational themes, general preparation themes, and hypertrophy themes. The overall goal is to focus on fundamental movement patterns while increasing training capacity and overall resilience. Extensive One will focus closer to the foundational end of the continuum, as opposed to Extensive Two which will focus closer to the hypertrophy end of the continuum. This Phase includes fitness elements of Pillar and Movement Preparation, Strength/Power, and Regeneration.

Extensive 2 (3 weeks, 3 days/week)

This phase focuses on an increase in volume, pulling together elements of foundational themes, general preparation themes, and hypertrophy themes. The overall goal is to focus on fundamental movement patterns while increasing training capacity and overall resilience. Extensive One will focus closer to the foundational end of the continuum, as opposed to Extensive Two which now moves closer to the hypertrophy end of the continuum. This Phase includes fitness elements of Pillar and Movement Preparation, Strength/Power, and Regeneration.

Work Capacity (3 weeks, 3 days/week)

This phase will focus on metabolic work and be sure to induce a great sweat, all while still maintaining a focus on movement quality to ensure reduction in risk of injury and pain. As indicated in the name, while enjoying a metabolic training session, you will also be systematically increasing your capacity for work over time. This phase includes fitness elements of Pillar and Movement Preparation, Strength/Power, and Regeneration.

These 16 EXOS programs should act as a guide. You may choose to mimic their structure, or create your own. You may want to pull in different EXOS phases to your own program or work completely from scratch.