The RUNFIT Off-Season Strength Program develops the foundation you need for performance: mobility, core control, single-leg stability, agility, power, and strength. Think of your body like a high-performance car. Running builds the engine, but if the frame, shocks, and systems aren’t reinforced, that horsepower won’t last. This program ensures all systems: muscles, bones, joints, and neuromuscular control, work together to keep you running strong, injury-free, and ready for the next season.

The program is delivered through the Bridge Athletic app, which provides video demonstrations, clear instructions, and progress tracking so you can follow along with confidence. You’ll train 3 days per week for 12 weeks, with progressive challenges and built-in recovery to maximize results.

Weekly Schedule:

• Day 1: Strength: 45–75 minutes

• Day 2: Mobility + Upper Body Strength: 30–60 minutes

• Day 3: Strength: 45–75 minutes

Key Features:

• Progressive programming with exercise alternatives if needed

• A recovery week at Week 7 to help your body adapt and reset

• Flexible scheduling. Sessions can be completed on any day (just avoid back-to-back strength days for best results)

• Designed for use at any gym with free weights and squat racks