The Limiter Bridge Performance method is one of the more common programming structures we use to design athletes' long term training plans when the goal is a specific competition. It's a superb way to optimise progression that is geared towards peaked competitive performances. This method is a three step process, moving the athlete from the limter phase into the bridge phase and finally into the performance phase. We will talk through each one of the three steps and explain why they are structured as such.
Limiter.
This stage begins a week or so after competition or at the start of a training cycle geared towards a specific competition. Beforehand the athlete and coach will discuss the priorities of training, where the athlete is weakest and highlight areas of improvement that require development to better their competition performance.
Usually a competition is a stressful event. Both physically and mentally. In addition the training block previous to the competition is usually the toughest and most intense. Therefore, jumping straight back to that same level of intensity would be detrimental to the longevity of the athlete's progress. This is the perfect time to develop aspects of the athletes abilities that require work, and focus purely on these outside of a competitive environment. This will vary depending on the sport/event the athlete is training for.
For example a functional fitness competitor may be weakest in workouts that require a large volume of toes to bar. In the limiter phase, their training may include some positional practise, with specific drills to develop their kip and breakdowns of the full movement, alongside strength work for their midline.
For a powerlifter this could be simply improving their bottom position in their squat, by spending time on mobility drills and light barbell squats to reinforce efficient movement patterns and foot positions. With the lower intensity level, it gives the athlete adequate time and practise to really dial in specific movement requirements or skill sets without pressure and outside the intensity of sporting context.
Bridge
This stage links the limiter and performance phases together. Here, we take the new found skill sets, end ranges, improved movement mechanics or any other aspect that we have been trying to improve in the limiter phase and attempt to layer on sports specific scenarios or components. Think of this like a team of footballers practising a passing drill with defenders attempting to take possession.
If we follow along with our functional fitness and powerlifter examples, the functional fitness athlete may have full toes to bar paired with Assault Bike in an interval or low intensity based format. Here the athlete can practise the movement they've been improving in a fatigued based setting that mimics some aspects of competition, whilst still having the primary focus on movement efficiency rather than speed.
The powerlifter may begin loading lighter percentage barbells in their back squat whilst reinforcing their new found range in the bottom position. This could be placed in an EMOM style format to ensure that the lighter loads are slightly more challenging, but again the primary focus can remain on the movement efficiency rather than just attempting heavy loads.
Performance
This is the last stage and the final one before the competition itself. Here we take the training focuses and apply them to sport specific situations. In our examples, this would be a functional fitness athlete completing workouts at high intensity with toes to bar, for time rather than quality. A powerlifter hitting high percentage back squats whilst peaking for competition day. Now that time has been spent on refining the skills we can apply them properly to full competition replications with vastly improved performances.
Each of these phases vary in length, intensity and style. The cycle will be designed round the specific sport and the individual athlete. Some athletes will require more time in the limiter phase if the time until competition allows for it. Especially if they are beginners. Others may need less in the limiter phase and more in the bridge or performance phase depending on their experience and weaknesses. For some sports or some athletes this will not fit with their requirements. As always, each athlete is different and reacts to stimulus in different ways.
It goes without saying that there are a multitude of different aspects of a training programme that must run alongside The limiter Bridge Performance Model. This is just a small insight into how we develop the most optimal training strategies for our athletes. If you'd like to know more, get in touch with us.