IN-SEASON TRAINING (3 DAYS) - PERFORMANCE

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.

IN-SEASON TRAINING (3 DAYS) - PERFORMANCE (Duration: 9 weeks, 3 days/week)

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

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.

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

Foundation (3 weeks, 3 days/week)

This phase focuses 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. This will truly set your foundation for further success in later themes. This phase includes performance elements of Pillar Preparation, Movement Preparation, Movement Skills, Plyometrics/Medicine Ball, Strength/Power, and Regeneration.

Max Strength (3 weeks, 3 days/week)

With a strong foundation built, this phase now focuses on an increase in strength. While the primary goal is to increase total body strength, the program remains rooted in movement efficiency. The phase will provide strength to support movement and will focus heavily on fundamental movement patterns as opposed to isolating muscles. This leads to an increase in functional strength, ensuring a positive transfer to the court, field or sporting arena. This phase includes performance elements of Pillar Preparation, Movement Preparation, Movement Skills, Plyometrics/Medicine Ball, Strength/Power, and Regeneration.

Power (3 weeks, 3 days/week)

Power refers to the product of mass and velocity, and this is the focus of this phase. Primary movement patterns will be loaded with a moderate resistance, but the added intent for speed of movement is what will lead to a positive outcome for this phase. Sports and life tend to be constrained by time, and strength alone does not suffice. The ability to generate force at speed (power) allows for positive transfer to increase sport performance. This phase includes performance elements of Pillar Preparation, Movement Preparation, Movement Skills, Plyometrics/Medicine Ball, 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.