WEEKEND WARRIOR (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.

WEEKEND WARRIOR (3 DAYS) - FITNESS (Duration: 18 weeks, 3 days/week)

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

Make strides toward your performance through this program. Implementing many of the same components as the performance programs created for many top athletes, this program will improve movement efficiency, increase mobility (range of motion) and stability (control of movement) to allow you to get the most out of your performance. The program progresses from building that solid foundation, to increasing muscle size and strength and finally improving power. The goal is for performance in the weight room to transfer to performance within your chosen activity. Use this program to elevate your performance.

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

Foundation 1 (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 while decreasing risk of pain and injury. This Phase includes fitness elements of Pillar and Movement Preparation, Strength/Power, and Regeneration.

Foundation 2 (3 weeks, 3 days/week)

This phase is an extension of the first foundation phase. There is an increased emphasis on training volume to increase capacity, while continuing to increase mobility (range of motion) and stability (control of movement), while correcting any remaining movement asymmetries. This expanded foundation will help bolster success with future performance themes, improving performance while decreasing risk of injury or pain, helping you define what performance means to you. This Phase includes fitness elements of Pillar and Movement Preparation, Strength/Power, and Regeneration.

General Preparation (3 weeks, 3 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 fitness elements of Pillar and Movement Preparation, Strength/Power, and Regeneration.

Hypertrophy (3 weeks, 3 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 fitness elements of Pillar and Movement Preparation, 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 life and your chosen physical pursuits. This Phase includes fitness elements of Pillar and Movement Preparation, 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 performance. 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.