Train Like a Wrestler / Advanced Archives - BASEBLOCKS DIGITAL https://baseblocksdigital.com/category/train-like-a-wrestler-fast/ Workouts with One Weight Fri, 16 Apr 2021 02:29:08 +0000 en-AU hourly 1 https://wordpress.org/?v=6.4.8 https://baseblocksdigital.com/wp-content/uploads/2020/05/baseblocks-favicon-100x100.jpg Train Like a Wrestler / Advanced Archives - BASEBLOCKS DIGITAL https://baseblocksdigital.com/category/train-like-a-wrestler-fast/ 32 32 WORKOUT ONE https://baseblocksdigital.com/workout-one-40-min/?utm_source=rss&utm_medium=rss&utm_campaign=workout-one-40-min Wed, 16 Sep 2020 05:23:18 +0000 https://baseblocks.com/?p=3789 Workout overview Rest Sets 1. Dot drill2. Long jump3. Base jumps4. Knee ups5. Hollow body6. Leg raises 30 secs 1 min30 secs30 secs30 secs30 secs 4 sets Warm-up (4 min) Neck bridges 10 ea direction Down dog 30 sec Cobra 30 sec Standing butterfly 30 sec Standing pike 30 sec Standing arch 30 sec 1. […]

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]]> Workout overview
RestSets
1. Dot drill
2. Long jump
3. Base jumps
4. Knee ups
5. Hollow body
6. Leg raises		30 secs
1 min
30 secs
30 secs
30 secs
30 secs		4 sets

Warm-up (4 min)

Neck bridges10 ea direction
Down dog30 sec
Cobra30 sec
Standing butterfly30 sec
Standing pike30 sec
Standing arch30 sec
1. Dot drill: 4 sets with 30 sec rest
Week 1Week 2Week 3Week 4
30 sec45 sec1 min1min 15 sec
2. Long jump: 4 sets with 1 min rest
Week 1Week 2Week 3Week 4
4 jumps4 jumps5 jumps5 jumps
3. Base jumps: 4 sets with 30 sec rest
Week 1Week 2Week 3Week 4
2 reps3 reps4 reps5 reps
4. Knee ups: 4 sets with 30 sec rest
Week 1Week 2Week 3Week 4
8 reps10 reps12 reps14 reps
5. Hollow body hold: 4 sets with 30 sec rest
Week 1Week 2Week 3Week 4
20 sec25 sec30 sec35 sec
6. Leg raises: 4 sets with 30 sec rest
Week 1Week 2Week 3Week 4
10121416
Week 1
Week 2
please complete the previous week first
Week 3
please complete the previous week first
Week 4
please complete the previous week first

Cool-down

Cobra stretch1 min
Scared cat1 min
Pike 1 min
Side lunge1 min
RETURN TO PROGRAM

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]]> WORKOUT TWO https://baseblocksdigital.com/workout-two-40-min/?utm_source=rss&utm_medium=rss&utm_campaign=workout-two-40-min Tue, 15 Sep 2020 05:00:00 +0000 https://baseblocks.com/?p=3793 Workout overview Rest Sets 1. Ladder drill2. Explosive lunges3. Side to sides4. Flutter kicks5. Cross crunches6. Side plank 30 secs 1 min30 secs30 secs30 secs30 secs 4 sets Warm-up (4 min) Neck bridges 10 ea direction Down dog 30 sec Cobra 30 sec Standing butterfly 30 sec Standing pike 30 sec Standing arch 30 sec […]

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]]> Workout overview
RestSets
1. Ladder drill
2. Explosive lunges
3. Side to sides
4. Flutter kicks
5. Cross crunches
6. Side plank		30 secs
1 min
30 secs
30 secs
30 secs
30 secs		4 sets

Warm-up (4 min)

Neck bridges10 ea direction
Down dog30 sec
Cobra30 sec
Standing butterfly30 sec
Standing pike30 sec
Standing arch30 sec
1. Ladder drill: 4 sets with 30 sec rest
Week 1Week 2Week 3Week 4
30 sec45 sec1 min1min 15 sec
2. Explosive lunges: 4 sets with 1 min rest
Week 1Week 2Week 3Week 4
4 ea4 ea5 ea5 ea
3. Base jumps: 4 sets with 30 sec rest
Week 1Week 2Week 3Week 4
2 reps3 reps4 reps5 reps
4. Flutter kicks: 4 sets with 30 sec rest
Week 1Week 2Week 3Week 4
8 ea10 ea12 ea14 ea
5. Cross crunches: 4 sets with 30 sec rest
Week 1Week 2Week 3Week 4
8 ea10 ea12 ea14 ea
6. Side plank: 4 sets with 30 sec rest
Week 1Week 2Week 3Week 4
30 sec40 sec50 sec60 sec
Week 1
Week 2
please complete the previous week first
Week 3
please complete the previous week first
Week 4
please complete the previous week first

Cool-down

Cobra stretch1 min
Scared cat1 min
Pike 1 min
Side lunge1 min
RETURN TO PROGRAM

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]]> WORKOUT THREE https://baseblocksdigital.com/workout-three-40-min/?utm_source=rss&utm_medium=rss&utm_campaign=workout-three-40-min Mon, 14 Sep 2020 05:00:00 +0000 https://baseblocks.com/?p=3797 Workout overview Rest Sets 1. Line drill2. Burpees3. Pistol squat4. Base runners5. Heel taps6. Moving plank 30 secs 1 min30 secs30 secs30 secs30 secs 4 sets Warm-up (4 min) Neck bridges 10 ea direction Down dog 30 sec Cobra 30 sec Standing butterfly 30 sec Standing pike 30 sec Standing arch 30 sec 1. Line […]

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]]> Workout overview
RestSets
1. Line drill
2. Burpees
3. Pistol squat
4. Base runners
5. Heel taps
6. Moving plank		30 secs
1 min
30 secs
30 secs
30 secs
30 secs		4 sets

Warm-up (4 min)

Neck bridges10 ea direction
Down dog30 sec
Cobra30 sec
Standing butterfly30 sec
Standing pike30 sec
Standing arch30 sec
1. Line drill: 4 sets with 30 sec rest
Week 1Week 2Week 3Week 4
30 sec45 sec1 min1min 15 sec
2. Burpees: 4 sets with 1 min rest
Week 1Week 2Week 3Week 4
5678
3. Pistol squat: 4 sets with 30 sec rest
Week 1Week 2Week 3Week 4
3 ea4 ea5 ea6 ea
4. Base runners: 4 sets with 30 sec rest
Week 1Week 2Week 3Week 4
10 ea12 ea14 ea16 ea
5. Heel taps: 4 sets with 30 sec rest
Week 1Week 2Week 3Week 4
10 ea12 ea14 ea16 ea
6. Moving plank: 4 sets with 30 sec rest
Week 1Week 2Week 3Week 4
30 sec40 sec50 sec60 sec
Week 1
Week 2
please complete the previous week first
Week 3
please complete the previous week first
Week 4
please complete the previous week first

Cool-down

Cobra stretch1 min
Scared cat1 min
Pike 1 min
Side lunge1 min
RETURN TO PROGRAM

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]]> WORKOUT FOUR https://baseblocksdigital.com/workout-four-40-min/?utm_source=rss&utm_medium=rss&utm_campaign=workout-four-40-min Sat, 12 Sep 2020 05:11:00 +0000 https://baseblocks.com/?p=3800 Workout overview Rest Sets 1. Mountain climbers2. Stance jumps3. High knees4. V-ups5. Plank6. Sit-ups 30 secs 1 min30 secs30 secs30 secs30 secs 4 sets Warm-up (4 min) Neck bridges 10 ea direction Down dog 30 sec Cobra 30 sec Standing butterfly 30 sec Standing pike 30 sec Standing arch 30 sec 1. Mountain climbers: 4 […]

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]]> Workout overview
RestSets
1. Mountain climbers
2. Stance jumps
3. High knees
4. V-ups
5. Plank
6. Sit-ups		30 secs
1 min
30 secs
30 secs
30 secs
30 secs		4 sets

Warm-up (4 min)

Neck bridges10 ea direction
Down dog30 sec
Cobra30 sec
Standing butterfly30 sec
Standing pike30 sec
Standing arch30 sec
1. Mountain climbers: 4 sets with 30 sec rest
Week 1Week 2Week 3Week 4
30 sec45 sec1 min1min 15 sec
2. Stance jumps: 4 sets with 1 min rest
Week 1Week 2Week 3Week 4
4 ea4 ea5 ea5 ea
3. High knees: 4 sets with 30 sec rest
Week 1Week 2Week 3Week 4
30 secs40 secs50 secs60 secs
4. V-ups: 4 sets with 30 sec rest
Week 1Week 2Week 3Week 4
5678
5. Plank: 4 sets with 30 sec rest
Week 1Week 2Week 3Week 4
1 min1 min 10 sec1 min 20 sec1 min 30 sec
6. Sit-ups: 4 sets with 30 sec rest
Week 1Week 2Week 3Week 4
15 reps17 reps19 reps21 reps
Week 1
Week 2
please complete the previous week first
Week 3
please complete the previous week first
Week 4
please complete the previous week first

Cool-down

Cobra stretch1 min
Scared cat1 min
Pike 1 min
Side lunge1 min
RETURN TO PROGRAM

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]]> TESTING DAY https://baseblocksdigital.com/testing-day-3/?utm_source=rss&utm_medium=rss&utm_campaign=testing-day-3 Thu, 03 Sep 2020 05:19:00 +0000 https://baseblocks.com/?p=3810 You’re almost there! It’s time to repeat the same test we performed at the start of this program. Remember to replicate the testing conditions (exercise variation, rest time, testing order) as closely as possible. The kip-up test Beginner Intermediate Athlete Can’t land on feet Land in deep squat Land hips above knees Continue my Train […]

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]]> You’re almost there! It’s time to repeat the same test we performed at the start of this program. Remember to replicate the testing conditions (exercise variation, rest time, testing order) as closely as possible.

The kip-up test
BeginnerIntermediateAthlete
Can’t land on feetLand in deep squatLand hips above knees
Continue my Train Like a Wrestler series
TRAIN LIKE A WRESTLER: PACE – COMING SOON

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