OFF-SEASON TRAINING (4 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.

OFF-SEASON TRAINING (4 DAYS) - PERFORMANCE (Duration: 15 weeks, 4 days/week)

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

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.

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

Foundation (3 weeks, 4 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.

General Preparation (3 weeks, 4 days/week)

During this phase a focus will be placed on maintaining the core principles of a foundational phase (increased mobility, stability, movement efficiency, and decrease in asymmetries), all while seeking an increase in training capacity. You should expect increased volume from a foundational phase. This focus on increased capacity will further set the foundation for later performance work. This phase includes performance elements of Pillar Preparation, Movement Preparation, Movement Skills, Plyometrics/Medicine Ball, Strength/Power, and Regeneration.

Hypertrophy (3 weeks, 4 days/week)

This phase focuses on an increase in functional muscle mass. This is achieved through a balance of mechanical stress (the weight that is lifted) and metabolic stress (the total time the muscle is under tension within a set due to a change in tempo or the volume prescribed). This phase builds upon a General Preparation Phase and further increases work capacity while setting the stage for increased success of future performance phases, such as strength and power. This phase includes performance elements of Pillar Preparation, Movement Preparation, Movement Skills, Plyometrics/Medicine Ball, Strength/Power, and Regeneration.

Max Strength (3 weeks, 4 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, 4 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.