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I've been an amateur athlete my entire life but now I predominantly train professional athletes. Being a Weekend Warrior like yourself, I understand what it's like to feel slower or weaker than we used to, or always feel like we have aches and pains the day after a game or match. Even though we're amateurs, we still want to compete! At the same time, I have the opportunity to spend countless hours with some of the best athletes in the world and know what it takes for them to be at the top of their game. Now, you may be thinking that they have an unfair advantage because all they have to do is worry about their sport, you're right! But my goal is to meet you in the middle. The goal of this program is to keep the workouts relatively short (Maximum 60 min) but also get the most out of them.
If you play a sport or participate in an activity that you'd like to be more effective in, reduce the risk of injury, and end up looking & feeling fit in the process, the Weekend Warrior Rebuild Program is for you! This is a true Rebuild program for those who feel like they've lost their routines over the past little while and are ready to retake a solid grasp on their fitness.
A 6-month, 6 phase progressive strength and conditioning program for the everyday athlete. It begins with a foundational phase with simple yet challenging exercises and progressively adds complexity to improve your overall strength, power, speed and resiliency. The ultimate goal of this program is to make you a well-rounded athlete so you'll be ready and able to take part in any activity or sport you choose.
Using a FREE application called BridgeTracker, the program will be loaded directly to your phone or tablet. You will simply follow the prescribed workout, checking off each exercise as you complete them. You will be able to record your weights, adjust your reps, leave yourself notes and videos so you can keep track of your progress along the way. Each exercise will have a demo video so you won't have to Google every exercise you're not familiar with. I have also added notes to some exercises to help with cueing, possible modifications based on equipment, and how I want you to execute the exercise to get the most out of it.
Think of having a "Fitness Concierge" in your back pocket. Not only can you ask for help regarding the Weekend Warrior Program, but you can ask questions about anything related to health and wellness (nutrition, sleep, supplements, etc) to make sure you're getting the most out of your efforts. For more information on this option, send me a message here.
Cost for unlimited support: $1,500 / month
*Note: You will have your roster spot on Bridge for 7 months. This will give you both some flexibility should you have some life circumstances that interfere with your routine, as well as a timeline to keep yourself on track.
The first phase is intended to introduce you to foundational principles of stability, muscle activation, and base-level aerobic conditioning. Although the workouts may seem simple, attack them with intent and you will be setting yourself up for success!
This phase will focus on muscular endurance and will introduce you to the idea of "work capacity." These circuit-based exercise blocks will challenge your ability to maintain great form while generating fatigue. The better you can manage fatigue the more resilient you will become!!
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). This phase builds upon a GPP Phase and further increases work capacity while setting the stage for increased success of future performance phases.
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.
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 final phase puts everything together. Every game or match we play, and every day we live is a whole new challenge, we need to be prepared for it all. Phase 6 will combine all fitness elements that have been developed throughout the program in a variety of ways, challenging your ability to manage different movement combinations, loads, time frames, and intensities.
$299 USD - Includes 6 Phase Program (24 weeks) and 7 month roster spot on BridgeTracker.
Due to the comprehensiveness of this program, there is a minimum amount of equipment needed to complete it to its fullest extent. If you have access to a full gym, you will be all set. If you’re training from home, here is a list of must-have equipment along with nice-to-haves but not necessary
(does NOT have to part of the gym as the speed days will be on days you don’t have to be in the gym)
If not available, bands can be a substitute
Substitutes can be made with Dumbbells
Substitutes can be made with Dumbbells
"I just started this program and I'm already in love with it! I definitely needed to restart from scratch and the Rebuild program has the perfect starting point."
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