Bridge Performance Training: Training by Bridger Hershey in TrainHeroic

Bridge Performance Training

Bridge Performance Training

Coach
Bridger Hershey

Our mission at Bridge Performance Training is to create a culture that values results, positive energy, and building camaraderie among athletes. We strive to make an impact in the lives of all different athletes and populations that become apart of our team. We pride ourselves on attention to detail, correct biomechanics, and being able to functionally exercise in our daily activities with strength, endurance, and staying injury free. We lay upon the pillars of building a strong foundation, progressively overloading to create proper adaptations, and always furthering our athleticism. By strategically changing our training stimulus to avoid plateaus and make the body more resilient by applying different stressors across multiple modalities we can help enhance our physical capabilities. These modalities may include strength, speed, power, agility, coordination, hypertrophy, cardiovascular endurance, and building greater anaerobic capacity. We have a standard that requires effort, a desire to grow, and commitment to excellence. We build. We Bridge the Gap. We are Better Everyday.

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DETAILED GUIDANCE
We provide detailed instructions and points of performance on our instructional videos of how to perform an exercise properly with smart cueing!
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Progressive Programming
We provide progressive overload in our programming that helps the body create adaptation while changing different achievable stimuluses to avoid plateaus. No gimmicky exercises but real results driven strength and conditioning training to help drive exercise adherence and create better body composition through consistency and maximal effort.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a silly PDF is so last year. Your coach and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell // Squat rack // Pull up bar // Dumbbells // Resistance bands // Kettlebells // TRX
Recommended
Treadmill, Assualt Bike, Rower // Med ball // Slam ball // Cable machine // Box // Jump rope
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2021-11-1

A

Squat and reach mobility

1 x 10

B

Single arm banded shoulder press

1 x 12

C

Seated to standing get up

1 x 12

D1

Barbell Reverse Lunges

3 x 10

D2

Pendlay Rows

3 x 8

E1

Incline barbell Bench Press

12, 10, 8

E2

Pallof press with Jump pop

3 x 12

F1

Single Arm Banded Extension

3 x 12

F2

Bearcrawl DB pullthroughs

3 x 10

Circuit

G

21-15-9 -KB swings -1 arm DB snatch -Hang clean Rest 2 min* Repeat 3 times with no Rest (21 reps on KB swings, 15 reps 1 arm-snatch, 9 Hang clean)

Monday
2021-11-2

A

Windmill Mobility

1 x 8

B

Combat stretch

1 x 0:45

C

Bent over banded row

1 x 20

D

Jump rope

1 x 1:00

E

Trap Bar cleans

3 x 8

F1

Banded RDL

3 x 10

F2

Pull ups

3 x 8

G1

Push Press

3 x 8

G2

Hamstring curls

3 x 12

G3

Banded lat pull downs

3 x 8

Circuit

H

60-45-30 secs Rest 15 seconds between each exercise! DO all exercises for 60 seconds before going to 45 seconds and then 30 seconds to finish it out. -Bike, Row, Ski, or RUN (Cardio piece of your choice) -Zottman Curls -Front foot elevated split squats (FFESS) (DO each leg for the allotted time)

Tuesday
2021-11-3

A

Band pull aparts

1 x 20

B

Band W raises

1 x 25

C

Hamstring walk outs

1 x 10

D1

Front Squat

3 x 10

D2

DB Ground to Overhead

3 x 15

E1

Close grip bench press

3 x 8

E2

Hollow hold flutter kicks

3 x 0:40

F1

Glute barbell Thrusters

3 x 10

F2

Kneeling DB shoulder press

3 x 8

Circuit

G

2-4-6-8 minutes *30 seconds of rest between each time block. (2 minutes of work, 30 seconds rest) (4 minutes of work, 30 seconds of rest) (6 minutes of work, 30 seconds of rest) etc. until you finish the last 8 minutes of work. Perform as many rounds of all three exercises in each block of time as you can without resting until the time is up. AMRAP -8 Tricep pushdowns (can use a band or cable machine) -8 Overhead sit ups -8 DB bicep curls

Wednesday
2021-11-4

A

Windmill Mobility

1 x 10

B

SL RDL

1 x 10

C

Seated to standing get-up

1 x 12

D1

Pause Deadlifts

3 x 8

D2

Pull ups

3 x 8

E1

Kb cross body lunges

3 x 12

E2

TRX push ups

3 x 10

Circuit

F

5 Rounds (18 min cap) -12 DB thrusters -12 Bearcrawl DB pull throughs -12 Heels Elevated Goblet Squats -12 Dead Ball slams (if dead balls aren't available do Wall balls) -12 DB Floor Press Complete 5 rounds without resting and try to beat the time cap here. Pick challenging weight.

Thursday
2021-11-5

A

Band pull aparts

1 x 20

B

Single arm banded shoulder press

1 x 15

C

Overhead squat progression

1 x 6

D1

Hang clean + Split jerk

3 x 5

D2

Bent over row

3 x 8

E1

RFESS

3 x 10

E2

Larson bench press

3 x 8

E3

Hamstring walk outs

3 x 8

Circuit

F

3 rounds 45 seconds on, 15 seconds off -Renegade rows -Leg lowers -Hammer curl -Overhead DB extension

Coach
coach-avatar Bridger Hershey

Bridger Hershey is a certified Exercise Physiologist, who is a Strength and Performance coach at a local gym in Flagstaff, AZ while also being a business owner of Bridge Performance Training which is an online platform for detailed Strength and Conditioning workouts that provide a results driven approach to putting on lean muscle mass while also increasing overall aerobic capacity.

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EASY TO USE PROGRAMMING AT THE TIP OF YOUR FINGER

Stop wasting useless hours at the gym with programming that has you running in circles. We provide 5 workouts a week delivered to maximize full body muscle growth, relative body weight strength, increase aerobic capacity while helping build greater Range o

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FAQs
What kind of workout format should I expect?
Workout's will always consist of mobility or warm-ups to start, then we utilize strength and power development work with large compound lifts followed by some accessory work. We finish with conditioning every day that will utilize similar muscle groups from the strength portion at a faster pace.
Who is this training for?
This training is made for anyone who wants to move better, put on lean muscle, and build greater cardiovascular endurance. We aim at creating workouts that typically last an hour and provide programming that progresses over the month while also ensuring a good sweat through different circuit styles.
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Bridge Performance Training
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Bridge Performance Training
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Bridge Performance Training
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Bridge Performance Training