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 28
Monday
DAY 1

A1

CARs - Shoulder Swimmer

2 x 3

A2

Kettlebell Windmill - Half Kneeling

2 x 8

A3

Floor Press - Overcoming ISO

2 x 5

B

Bench Press

3, 3, 3, 3, 3, 3, MAX @ 75 %

C

Pullup - Neutral Grip

10, 10, 8, 8

D1

Landmine Split Jerk

4 x 6

D2

Bilateral Dumbbell Bent Over Row

4 x 8

E

Overhead Triceps Extension - Unilateral Cable

3 x 15

Tuesday
DAY 2

A1

Hip Airplane - Wall

2 x 5

A2

Single Leg Romanian Deadlift - Contralateral

2 x 8

A3

Split Squat - Overcoming ISO

2 x 5

B

Back Squat

3, 3, 3, 3, 3, 3, MAX @ 75 %

C1

SSB Split Squat - Front Heel Elevated

4 x 8

C2

Transverse Med Ball Scoop To Toss

4 x 5

D1

Broad Jump - Consecutive

3 x 3

D2

GHD Sprinter Situp

3 x 10

E

Side Bend

3 x 10

Wednesday
DAY 3

A1

Close Hip Forward Skip

3 x 20

A2

Open Hip Backward Skip

3 x 20

A3

Ankle Hops - Lateral Ball Overhead

3 x 5

A4

Side Step Jump

3 x 3

A5

Lateral Shuffle Switch Sprint

3 x 5

B

C2 Rower

10 x 25

C1

Lateral Lunge To Press

3 x 6

C2

Split Squat - Floating Heel ISO

3 x 30

C3

Half Kneeling Windmill Slam

3 x 10

D1

Seated Straddle Stretch

2 x 60

D2

Hip Flexor Stretch

2 x 60

Thursday
DAY 4

A1

Shoulder Flexion ER Stretch - Banded

2 x 45

A2

Sotts Press

2 x 5 LWP +2.5lb

A3

Supine Hamstring Tantrum

2 x 15

B

Front Squat

5, 3, 2, 1, 1, 1, 1, 1, 1, 1 @ 50, 60, 70, 75, 80, 85, 90, 95, 100, 102.5 %

C

Power Clean

1, 1, 3, 3, 3, 3, 3 @ 60, 70, 80, 80, 80, 80, 80 %

D1

Glute Ham Raise - Banded

3 x 10

D2

Chest Supported Row - Dumbbell

3 x 10

D3

Calf Raise - Standing

3 x 30

Friday
DAY 5

A1

Med Ball Plyo Circuit - 5 Way UAP

2 x 10

A2

Pushup - Slideboard

2 x 8

B

Push Press

5, 3, 2, 1, 1, 1, 1, 1, 1, 1 @ 50, 60, 70, 75, 80, 85, 90, 95, 100, 102.5 %

C

Clean Pull

3 x 5

D1

Dip - Parallel Bar

4 x 6

D2

Biceps Curl - Dumbbell Standing

4 x 10

E1

Front Raise - Dumbbell Standing

3 x 15

E2

Lateral Raise - Dumbbell

3 x 15

Saturday
DAY 6

A1

Cocky Walk

2 x 10

A2

Walking High Kick

2 x 10

A3

A-Skip

2 x 20

A4

High Kick Skip

2 x 20

A5

Straight Leg Shuffle to Bound

2 x 10

B

Intensity Sprint

6 x 40

C

Cable Rotation - Half Kneeling

3 x 10

D1

IT Band Slow Twisting Kick

2 x 4

D2

Scorpion Pose Stretch

2 x 60

D3

Hamstring Stretch - Banded

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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Bridgehead
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