Bridgehead

Primal Strength

Rugby, Football , Combat Sports, Strength & Conditioning, Law Enforcement, First Responders, Tactical / Military, Hockey
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
DAY 14
Monday
DAY 15

A1

Side Lying Rib Rotation

1 x 5

A2

Bottoms Up Press - Half Kneeling

2 x 6

B

Bench Press

2, 2, 5, 3, MAX @ 55, 65, 75, 85, 95 %

C

Chin Up

4 x 6

D1

Landmine Split Jerk

4 x 6

D2

Supine Ring Pullup

4 x MAX

E1

Front Raise - Bilateral Cable

15, 15, MAX

E2

Tricep Pushdown - Unilateral Side

15, 15, MAX

Tuesday
DAY 16

A1

Lateral Leg Whips

2 x 5

A2

Leg Cradle Lunge Reach Back

2 x 3

B

Back Squat

2, 2, 5, 3, MAX @ 55, 65, 75, 85, 95 %

C1

Bulgarian Split Squat Jump

4 x 7

C2

Transverse Med Ball Scoop To Toss

4 x 7

D1

Evil Wheel

4 x 10

D2

Carry - Farmer

4 x 30

D3

Supine Hamstring Roller Curls - Unilateral

4 x MAX

Wednesday
DAY 17

A1

Walking Knee Hug

1 x 10

A2

Walking Leg Cradle

1 x 10

A3

Walking High Kick

1 x 10

A4

Ankle Hops

3 x 10

A5

Straight Leg - Skip

3 x 20

B1

Straight Leg Shuffle to Bound

3 x 10

B2

Shin Hop Start

3 x 10

Recovery

C

Volume Sprints

100m Volume Sprint 50m Walk 100m Volume Sprint 100m Walk 5 Rounds Volume Sprints should be ~75% effort.

D1

Copenhagen Plank - Sprinter

3 x 30

D2

Armadillo

3 x 7

E1

Seated Straddle Stretch

2 x 60

E2

Childs Pose QL Stretch

2 x 60

Thursday
DAY 18

A1

Lateral Sled Drag

2 x 20

A2

Landmine Rotation

2 x 8

B1

Trap Bar Jump

4 x 4

B2

Lateral Hurdle Hop to Bound

3 x 3

C

Strict Press

5, 3, 2, 1, 1, 1, MAX @ 50, 60, 70, 75, 80, 85, 90 %

D

Clean Shrug - Power Position

10, 10, MAX

E1

Biceps Curl - Dumbbell Spider

10, 10, 10, MAX

E2

Biceps Curl - Incline Hammer

10, 10, 10, MAX

Friday
DAY 19

A1

Bench Kneeling Rockback

2 x 10

A2

Hip Airplane

2 x 6

B

Lateral Hurdle Hop

4 x 3

C

Front Squat

5, 3, 2, 1, 1, 1, MAX @ 50, 60, 70, 75, 80, 85, 90 %

D

Pendlay Row

5 x 3

E1

Glute Ham Raise

4 x 8

E2

Calf Raise - Standing Unilateral

4 x 15

Saturday
DAY 20

A1

Ballistic Leg Swing - Sagittal

2 x 10

A2

Ballistic Leg Swing - Lateral

2 x 10

A3

Double Leg Exchange

2 x 10

A4

A-Skip Lateral

2 x 10

B

Bound - Single Leg

2 x 15

C

Intensity Sprint

5 x 60

D1

Lateral Raise - Chest Supported

12, 12, MAX

D2

Front Raise - Dumbbell Incline

12, 12, MAX

D3

Lu Raise

12, 12, MAX

E1

Hamstring Stretch - Banded

2 x 60

E2

Hip Flexor Stretch

2 x 60

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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