A real off‑season
for your whole roster.
Structure. Safety. Progress you can test.
The BRDG Team System is being built for high school coaches who run a weight room without a strength coach. A November–February off-season, 3 days a week, with training tracks, session plans, rack cards and testing laid out so your staff can run 20 to 80 athletes in one room.
Starting at $499 Quote-based · PO & invoice
FREE 30-Min Walkthrough & Quote Call before you buy. Walk through the system, leave with your quote. How it works →
Request a quote anytime to lock in your spot for the first season.
System
Most high school weight rooms
don’t have a strength coach.
They have a sport coach or a PE teacher who knows the game, a room full of athletes at every level, and no plan built for that room. I’m building this system for those coaches.
No lifting background
You know your sport. You shouldn’t need an S&C certification to run a safe, organized lift. Every session tells your staff what to coach and when.
No structure
One plan for a freshman who’s never lifted and a senior who has been training for years doesn’t work. Tracks, phases and group rules fix that.
No way to measure it
Without testing, you can’t tell if the winter worked. The same test battery four times a year shows you, and your athletes, what changed.
Built for a room,
not a single athlete.
In development now for the first season, November 2027 – February 2028. Here’s everything your staff will get to run the off-season for a whole program, from day one of Orientation to the last test in February.
New
Little or no lifting history. Bodyweight, goblet and dumbbell patterns, technique first. No max testing or heavy low-rep work.
Developing
Passed the Track 1 gate. Barbell and dumbbell main lifts at 6–10 reps, intro jumps and throws.
Advanced
Passed the Track 2 gate. Low-rep strength blocks and heavier power work.
Heavy work is earned, not handed out by grade. Athletes move up a track by passing a coach-checked gate: clean technique on six patterns, consistent attendance and no current pain. Moving down a track on a rough day is normal.
Nov–Feb off-season core
3 nonconsecutive days a week, 90-minute sessions, with a phase calendar built around Thanksgiving, winter break and exams.
3 room setups
Every exercise has swaps for a minimal room, a standard room and a full weight room. Every session has a matching station plan.
Large-group session plans
Minute-by-minute 90-minute plans, plus 2- and 3-wave rotations for 41 to 80+ athletes, and a labeled 60-minute condensed alternate.
Group progression rules
A 60-second team readiness check, rep-quality and missed-week rules, and double progression. Rules a coach applies to a whole group, not one kid at a time.
Speed & agility, phased
Mechanics, then acceleration and change of direction, then max velocity and reactive agility, lined up with the lifting calendar.
Testing + Team Workbook
Standardized tests 4 times a year. The workbook builds leaderboards by grade and track, within-team percentiles, progress over time, and printable rack cards.
Education for everyone
Athlete education, parent handouts on lifting safety, sleep and fueling, and a coach guide with cues for every main lift, spotting and load selection.
Safety built in
A qualified adult supervises every session, with a 1-to-10 target ratio, a low-supervision layout, progression gates, and a pain-means-stop rule.
Supporting modules
Post-season, pre-season and in-season modules connect to the core, so the off-season work carries through the rest of the year.
Baseball / Softball Module
Arm care, rotational power and hip work for ballplayers. Included with Team Coach and Team Partner, add-on for Team System. No throwing program: that stays with the sport coach.
- Exercise visuals & demo videos
- Sample session sheets, rack cards & setup diagrams shown here
- More sport modules
The off-season is the core.
Everything else connects to it.
About 17 calendar weeks from early November to the end of February. Breaks are built in, so in-room training lands at about 14–15 weeks. The calendar shifts to your school’s schedule.
- Week 1 · Early Nov
Orientation
Onboarding, rack routines, technique on 6 patterns, track placement.
Test 1 · Baseline - Weeks 2–5 · Nov
Block A: Base
Volume and technique at moderate loads. Thanksgiving week runs reduced.
- Weeks 6–8 · Dec
Block B: Strength
Heavier main lifts. Track 3 starts low-rep work, gated.
- Weeks 9–10 · Winter break
Break Pack
Optional home or minimal-equipment sessions, 2–3 a week.
- Week 11 · Early Jan
Re-entry
Repeat the last Block B week at a lower load, then review track gates.
Test 2 · Mid - Weeks 12–15 · Jan–Feb
Block C: Strength-Power
Strength held, more power, jumps and throws. Exam weeks use a lighter session.
- Weeks 16–17 · Feb
Block D: Peak & Test
Volume down, speed and power sharp, then hand off to pre-season.
Test 3 · End
Supporting modules
Post-season
2–3 weeks, 2 sessions a week, about 60 min. Bridges fall-sport athletes into Orientation.
Pre-season
4–6 weeks, 2–3 sessions a week, about 60 min. Builds from Test 3: power up, strength held.
In-season
1–2 sessions a week, 25–35 min, planned around game days. Includes a short Test 4.
Inside a 90-minute session
Condensed alternate: 60 minRacks run in groups of 3–4 with a lifter, spotter and logger rotation. Big rooms rotate through three zones in waves. Schools capped at one hour run the 60-minute condensed alternate: same exercises, accessories trimmed first.
Run it yourself,
or run it with me.
Now booking for the 2027–28 off-season
Every tier starts the same way: a FREE 30-minute Walkthrough & Quote Call before you buy. Your quote is built around your roster, sports, room and season dates.
- Cost
- From $499, quote-based
- Length
- Nov–Feb core (~17 weeks) + post-, pre- & in-season modules
- Sessions / week
- 3
- Session length
- 90 min, or the 60-min condensed alternate
- Support
- Setup questions by message for the first 2 weeks. Staff onboarding call available as an add-on
- Who it’s for
- Coaches who want the full system and will run the room themselves
- Full system: 3 tracks, all 3 room setups
- Testing workbook + rack cards
- Athlete, parent & coach education
- Sport module available as an add-on
- FREE 30-min Walkthrough & Quote Call
4-month season minimum (Nov–Feb). Continue month to month after February.
- Cost
- From $279/month, quote-based
- Length
- Nov–Feb season minimum, then month to month for pre- and in-season
- Sessions / week
- 3
- Session length
- 90 min, or the 60-min condensed alternate
- Support
- Monthly 30–45 min calls, weekday messaging (48-hour reply), up to 10 form clips a month
- Roster
- Up to 40 athletes. Bigger rosters quoted
- Who it’s for
- Staffs who want a second set of eyes on the program every month
- Everything in Team System
- 1 sport module included
- 60-min staff onboarding call after purchase
- Test results reviewed on your monthly call
- One program adjustment per season
- FREE 30-min Walkthrough & Quote Call
4-month season minimum (Nov–Feb). Continue month to month after February.
- Cost
- From $499/month, quote-based
- Length
- Nov–Feb season minimum, then month to month for pre- and in-season
- Sessions / week
- 3
- Session length
- 90 min, or the 60-min condensed alternate
- Support
- Weekly 30-min calls, weekday messaging (24-hour reply), up to 30 form clips a month with written cues
- Roster
- Up to 40 athletes. Bigger rosters quoted
- Who it’s for
- Programs that want me in their corner every week of the off-season
- Everything in Team Coach
- Staff onboarding call after purchase + room review from photos or video
- Written report after every test window
- Program adjustments every block
- FREE 30-min Walkthrough & Quote Call
No checkout and no surprise pricing. Every program is quoted to your school on your Walkthrough & Quote Call. Starting prices are shown so you can plan a budget or a booster conversation.
Start with a FREE 30-minute Walkthrough & Quote Call.
This is the step before you buy. In 30 minutes, I’ll walk you and your AD through the system and where it stands, we’ll map out what your school needs, and you’ll leave with a custom quote. No cost and no obligation. If it isn’t the right fit for your program, I’ll tell you.
Nathan ArterbridgeOwner, BRDG Performance
Walk through the system
The tracks, how a 90-minute session runs, testing, and the support options, plus where the build stands for 2027–28.
Map what your school needs
Your roster, sports, weight room, session limits, season dates, and how much support your staff wants.
Leave with your quote
A custom quote built from the call, for the tier that fits. Buy when you’re ready, or not at all.
How it works
- 1Request a quoteTell me about your school, roster and weight room.
- 2Walkthrough & Quote Call30 minutes with Nathan. Walk through the system and map what your school needs.
- 3Your custom quoteBuilt from the call. In writing within 1–2 business days, valid for 90 days.
- 4PO & invoiceSend a PO and pay on a net-30 invoice. The school or booster club can be the purchaser.
- 5Staff onboardingAfter purchase, Coach & Partner: a separate 60-min call with every coach running the room.
More than a manual.
A training manual gives you workouts. The BRDG Team System is being built to give you a way to run the room.
General comparison with a typical text-based training manual, not any specific product. The BRDG column describes the system in development for 2027–28.
Nathan Arterbridge
Every part of the BRDG Team System is original BRDG Performance work, being written from scratch for high school weight rooms. When you talk to BRDG, you talk to me.
More About Nathan- ISSA Certified Personal Trainer (ISSA-CPT)
- 2024 Gatorade Delaware Baseball Player of the Year
- 2024 Rawlings Gold Glove Award recipient
- 2024 ABCA/Rawlings High School All-Region Catcher
- Delaware high school career all-time home run record
Good to know
Do we need a strength coach on staff?
No. It’s being built for sport coaches, PE and weight-training teachers, and athletic trainers who run the room themselves. Every session does need to be supervised by a qualified adult. That’s a condition of purchase.
Our sessions are capped at an hour. Does it still work?
Yes. Every session has a labeled 60-minute condensed alternate with the same exercises, with accessories trimmed first. Some states limit off-season sessions to one hour, so tell me your rules on the quote form.
What equipment do we need?
It works in three room setups: minimal (bodyweight, bands, dumbbells, kettlebells, med balls, boxes), standard (a few racks and barbells, dumbbells, benches) and a full weight room. Every exercise has swaps for all three.
We have a big roster. Can it handle that?
Yes. Rooms with 41 to 80+ athletes will run a 2- or 3-wave rotation through rack, speed and accessory zones. Team Coach and Team Partner starting prices cover up to 40 athletes. Bigger rosters are quoted.
Which sports is it for?
The core is a general athletic program for any sport, boys’ and girls’ programs, grades 9–12. The Baseball / Softball Module adds arm care and rotational power. More sport modules are coming soon.
Is lifting safe for high school athletes?
The system is designed around NSCA youth training guidance: nonconsecutive training days, qualified adult supervision, and a safe room. New lifters don’t max out, heavy work is earned through gates, and pain means stop and refer. Physicals and parent consent go through your school’s forms.
Why is there no buy button?
Every school is different: roster, sports, room and season dates. So every program is quoted. You’ll see starting prices here, then a free 30-minute Walkthrough & Quote Call ends with a custom quote for your school.
How does a school pay?
Send a PO and we invoice on net-30 terms. The school or booster club can be the purchaser.
Is the Walkthrough & Quote Call really free?
Yes. It’s 30 minutes, it costs nothing, and it ends with your custom quote. There’s no obligation to buy.
Is that the same as the staff onboarding call?
No. The Walkthrough & Quote Call happens before you buy and ends with your quote. Staff onboarding comes after purchase: a separate 60-minute call with every coach running the room, included with Team Coach and Team Partner and available as an add-on with Team System.
When can we start?
The system is in development. The first season is the 2027–28 off-season, November 2027 through February 2028. You can request a quote and book your Walkthrough & Quote Call anytime before then. Coach and Partner onboarding happens in late October, before Week 1.
Tell me about
your program.
Now booking for the 2027–28 off-season
Fill this out and I’ll reach out to set up your FREE 30-minute Walkthrough & Quote Call. You’ll leave the call with a custom quote. The first season runs November 2027 through February 2028.
- 1Send this formTakes about two minutes.
- 2Walkthrough & Quote Call30 minutes with Nathan.
- 3Your custom quoteBuilt from the call. In writing within 1–2 business days.
Give your weight room a plan.
Now booking for the 2027–28 off-season. Start with a FREE 30-minute Walkthrough & Quote Call.