Extending Bridge (or Bridge 2.0)

Other Discussions Programming Discussion
1

I am finishing up with week 5 on the Bridge, and doing research to prepare for the next phase in my training.

After some thought, I think that the Bridge 2.0 would be a good program for me but I wanted to make a few modifications. I am hoping to tap the knowledge base here in this forum.

The main modification I want to make is to increase the volume cycle of the program. I liked it in the Bridge but by the time I had adapted to the volume, I was going on to the higher intensity cycle (ie week 5-7). I would like to see results if I increases the length of a volume block.

I’m thinking of adding two-weeks of 1@8; 5x5@8 (-20%) for the competition movements. I am also thinking of repeating week 3 and week 4. The main goal is to have a planned 6 week volume cycle.

So far, I’ve come up with two scenarios:

  1. week 3, week 3, 5x5 week, 5x5 week, week 4, week 4
    OR
  2. week 3, week 3, week 4, week4, 5x5 week, 5x5 week.

This would then go into week 5, week 6, week 7, and potentially a week of 3x3’s like the end of Bridge 1.0 (week 7).

Other modifications I’m considering:

  1. Adding a pressing slot (day 3’s or second arm slot on GPP?) vs. A/B bench and overhead press.
  2. repeating week 2 (1@8; 5x3@8), especially if using A/B scheme above.

I would be happy to hear anyone’s thoughts. Thanks!

2

You certainly could extend the early weeks. But you probably will want to mix in a low stress week there. As it is, it has a 6 week unbroken development block. Going beyond that may prove problematic. But you could do week 3 and 4 twice, do a low stress week, then finish out the rest as written.

You could add another press slot if you wish, or add more sets to the backoffs after the single @8. Though keep in mind, past the novice phase it’s very hard to progress both at the same time. Most of us choose to specialize in one or the other. If you want to have equal focus, it would probably be better by rotating phases. So, say running the bridge 2.0 with a bench focus, then later repeating it with the press focus option.

You also could just run it as is the first time through and get a feel for the program before modifying it. That would probably be the best bet. You learn much more about a program in practice than you do by looking at it on paper.

3

In the Seattle Q&A Part 1 at 10:17 https://youtu.be/wrMhn2m6360?t=617 Jordan mentioned that one could simply repeat week 4 of The Bridge until performance improvement (if any) stops or regresses. One would then move to week 5 and the peaking phase which forms the remainder of The Bridge program.

However, the key takeaway is not just to have a fixed length of time that the volume stage should arbitrarily be (e.g. six weeks), but to do it week by week until the performance stops or regresses.

4

Thank you! That is what I was wondering. I also watched the video you posted of the RTS “bottom-up” approach and thought about this. I just was trying to figure which to repeat to get good results without going overboard (ie week 4 has less volume on supplemental movements that week 3), understanding that each individual is different and responds differently. Also trying to get an idea of people’s experiences with this level of volume over a longer period of time.

I also thought about trying a 1@8; 5x5, to have a higher volume week but that would become complicated too (ie having to figure out the volume needed on supplemental lifts).

Also, now that I’ve listened to this youtube video again, I feel bad for milking them for more free stuff, outside of buying templates. If BBM crew is listening, totally appreciate all the info and promise to contribute to your business!

Anyways, thanks for the link, really appreciate it.