Bridgehead: Training by Matthew Lakis in TrainHeroic

Bridgehead

Primal Strength

Rugby, Football , Hockey, Soccer, Track & Field, Lacrosse, Baseball , Basketball, Volleyball, Combat Sports, Wrestling, General Fitness, Strength & Conditioning, Law Enforcement, First Responders, Tactical / Military
Coach
Matthew Lakis

You’re in enemy territory and there’s no force that can stop you. Bridgehead is a performance program that takes everything into consideration so you can become truly unstoppable whatever your battlefield is. Build the strength to fortify yourself as an impenetrable unit against your opponents, while developing impactful power through intensity driven training methods. Build lethal acceleration and absolute speed to blitz the competition. Do you have what it takes to become the payload that guarantees total destruction of the opposition?

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 7 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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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, keep you going longer, all through an app.
Equipment
Required
Barbell // Dumbbells // Squat Rack // Kettlebells // Trap Bar // Sled // Cables // Turf/Track/Treadmill // C2 Rower // Assault Bike // Medicine Balls
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
UPPER

A1

Side Lying Rib Rotation

1 x 5

A2

Bottoms Up Press - Half Kneeling

2 x 8

A3

Supine Ring Pullup

2 x 15

B

Bench Press

7 x 5 @ 60, 70, 80, 80, 80, 80, 80 %

C

Dip - Parallel Bar

4 x 5

D1

Single Arm DB Bent Over Row - Contralateral

3 x 12

D2

Seated Dumbbell Shoulder Press - Bilateral

6, 6, MAX

E1

Rear Delt Fly - High Cable

3 x 15

E2

Lateral Raise - Bilateral Cable

3 x 15

Monday
LOWER

A1

Hip Airplane

2 x 8

A2

Walking Lunge Horizontal Rotation

2 x 5

B

Back Squat

7 x 5 @ 60, 70, 80, 80, 80, 80, 80 %

C

Bulgarian Split Squat - Front Foot Elevated

6, 6, 6, MAX

D1

Leg Press - Bilateral

4 x 8

D2

Calf Raise - Standing

4 x 25

E

Reverse Sled Drag

2 x 50

Tuesday
TEMPO

A1

Ankle Skip

3 x 10

A2

A-Skip

3 x 20

A3

Step Up - Lateral

3 x 12

A4

Counterbalance Squat

3 x 6

B1

Volume Sprint

2 x 100

B2

Volume Sprint

100, 150, 100

B3

Volume Sprint

100, 150, 100

B4

Volume Sprint

2 x 100

C1

Lateral Med Ball Throw - Reactive UAP

3 x 20

C2

Carry - Front Sandbag

3 x 20

Wednesday
LOWER

A1

Lateral Lunge - Landmine

2 x 8

A2

Copenhagen Plank - Sprinter

2 x 30

B

Trap Bar Deadlift

5 x 5 @ 60, 70, 80, 80, 80 %

C1

Reverse Lunge - Dumbbell Front Foot Elevated

4 x 15

C2

Hip Thrust - Barbell

8, 8, 8, MAX

D

Prone Leg Curl

6, 6, 6, MAX

E

Sled Push

2 x 50

Thursday
FLEX

A1

Pullup

3 x 12

A2

Pushup - True

3 x 12

B

Military Press - Seated

5, 5, 5, MAX @ 60, 70, 80, 60 %

C

Pulldown - Half Kneeling Unilateral

6, 6, 6, MAX

D1

Bicep Curl - Incline Hammer

12, 12, MAX

D2

Rolling Dumbbell Tricep Extension

12, 12, MAX

E1

Bicep Curl - Cable Rope

8, 8, MAX

E2

Shrug - Cable

3 x 15

Friday
WEEKEND SHENANIGANS

A1

Step Up - Dumbbell

2 x 12

A2

Side Plank - Hip Abduction

2 x 45

A3

Goblet Squat - ISO Hold

2 x 30

B

Front Squat

5, 5, 5, 20 @ 60, 70, 80, 40 %

C1

Assault Bike

3 x 10

C2

Evil Wheel

3 x 12

C3

Single Arm Kettlebell Overhead Carry

3 x 20

Saturday
REST
Coach
coach-avatar Matthew Lakis

My mission is to empower my athletes and assist them in unlocking their athletic potential. Implementing the methodologies learned over the years I aim to optimize performance and abilities of athletes and general population clients.

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Bridgehead
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Bridgehead
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Bridgehead
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