Disclaimer: make sure you consult with a medical professional before commencing any exercise regimen.

Workout overview

The workouts will focus on quality reps with maximum speed.

Weekly schedule

Wrestlers need to juggle wrestling practice and strength and conditioning. The below schedule shows how to program skill and strength sessions in the same week.

Testing day

The kip involves getting from your back to feet without using your hands. It requires flexibility, power and co-ordination.

The post TRAIN LIKE A WRESTLER (ADVANCED) appeared first on BASEBLOCKS DIGITAL.

Disclaimer: make sure you consult with a medical professional before commencing any exercise regimen.

Workout overview

The workouts will focus on quality reps with maximum speed.

Weekly schedule

Wrestlers need to juggle wrestling practice and strength and conditioning. The below schedule shows how to program skill and strength sessions in the same week.

Testing day

The kip involves getting from your back to feet without using your hands. It requires flexibility, power and co-ordination.

Game-changer

To improve your maximal strength, you typically want to keep overloading the external resistance (or manipulating leverage) to increase the force production requirement of the exercise. When training for power, it’s all about performing the concentric phase of the exercise at high velocities. We want to perform the part of the lift against gravity (up in a pull-up, up in a dip, up in a squat, etc.) as quickly as possible. This results in neural adaptations where your brain can activate your muscles to generate large amounts of force quickly. Sport takes place in milliseconds, not seconds. As a result, we want to be able to generate as much of our strength, in the smallest amount of time possible. It’s worthwhile to note that the intention to move quickly can yield a positive adaptation, regardless of actual movement speed. That is, the intention to be explosive is the primary driver of neural adaptations.

The post TRAIN LIKE A WRESTLER (INTERMEDIATE) appeared first on BASEBLOCKS DIGITAL.

Disclaimer: make sure you consult with a medical professional before commencing any exercise regimen.

Workout overview

Each workout is designed to emulate the final minutes of a high-level wrestling bout where you are fully fatigued and still need to perform.

Weekly schedule

Wrestlers need to juggle wrestling practice and strength and conditioning. The below schedule shows how to program skill and strength sessions in the same week.

Testing day

Isometric row hold

This exercise uses the same muscles commonly used on the wrestling mats. This will be a good indication of where your wrestling strength is and how much it improves by the end of the program.

Male

Female

Think like a wrestler

Grit goes further than talent. The ability to persevere is the most important attribute of an athlete. There isn’t much time to recover in these workouts. You’ll constantly try to justify taking more time in between sets. Be mentally tough! Push yourself to limits you didn’t know possible. Once you raise the bar, you will never go under that workload again!

The post TRAIN LIKE A WRESTLER (BEGINNER) appeared first on BASEBLOCKS DIGITAL.

Disclaimer: make sure you consult with a medical professional before commencing any exercise regimen.

Workout overview

There are two workouts in this program. You will perform the same workout for the entire week, and switch workout the following week.

Weekly schedule

We’re trying to rest forty-eight hours between training the same muscle groups.

Baseline testing

This program has two tests to measure your pushing and pulling strength. Rest 3-5 minutes between tests and make sure to record your score.

Test one: chin above bar for max duration

Female

Male

Test two: push-ups for max repetitions

Female

Male

The post The Upper Body Endurance Program appeared first on BASEBLOCKS DIGITAL.

Disclaimer: make sure you consult with a medical professional before commencing any exercise regimen.

Workout overview

There are four workouts each week; three days for upper body and one day for lower body.

Weekly schedule

We’re trying to rest forty-eight hours between training the same muscle group/s.

Baseline testing

You’ll be testing the total number of unassisted chin-ups you can perform.

Female

Male

Game-changer

A common technique error for beginners is to work through a partial range of motion. There is a natural tendency to favor the part of the exercise where you are the strongest, as this is where the exercise will feel the easiest. Strength development is joint-angle specific which means you only develop strength in the range that you train. Performing partial repetitions means you will only strengthen that part of the exercise. Performing each exercise with a full range of motion (ROM) will result in strength development throughout the entire movement.

The post THE FULL BODY FOUNDATIONS PROGRAM (2 OF 2) appeared first on BASEBLOCKS DIGITAL.

Disclaimer: make sure you consult with a medical professional before commencing any exercise regimen.

Workout overview

There are four workouts each week; three days for upper body and one day for lower body.

Weekly schedule

We’re trying to rest forty-eight hours between training the same muscle group/s.

Baseline testing

This is a two-part program. After the first four weeks, we will be testing the max duration you can keep your chin above the bar (top of the chin-up). At the end of the program, we’ll be testing how many unassisted chin-ups you can perform.

Female

Male

Game-changer

A common technique error for beginners is to work through a partial range of motion. There is a natural tendency to favor the part of the exercise where you are the strongest, as this is where the exercise will feel the easiest. Strength development is joint-angle specific which means you only develop strength in the range that you train. Performing partial repetitions means you will only strengthen that part of the exercise. Performing each exercise with a full range of motion (ROM) will result in strength development throughout the entire movement.

The post THE FULL BODY FOUNDATIONS PROGRAM (1 OF 2) appeared first on BASEBLOCKS DIGITAL.

Disclaimer: make sure you consult with a medical professional before commencing any exercise regimen.

Workout overview

This is a push/pull/legs split. You will be performing two workouts each per week.

Weekly schedule

We’re trying to rest forty-eight hours between training the same muscle group/s.

Testing day

This program has two tests to measure your core pushing and pulling strength. Rest 3-5 minutes between tests and make sure to record your score.

Test one: tuck planche max duration

Note: if you cannot hold this position for at least 5 seconds, this program may be too advanced for you.

Test two: L-sit chin-up max repetitions

Female

Male

The post THE BASEBLOCKS SET PROGRAM appeared first on BASEBLOCKS DIGITAL.

Disclaimer: make sure you consult with a medical professional before commencing any exercise regimen.

Workout overview

There are three lever-specific workouts each week. There are two optional workouts each week (pushing workout and lower body workout).

Lever-specific workouts

Supplementary workouts (optional)

Weekly schedule

We’re trying to rest forty-eight hours between training the same muscle group/s.

Testing day

The test should reflect the goal of the training program. We’ll be testing the max advanced tuck lever and the tuck lever.

Test one: advanced tuck lever max duration

Test two: tuck lever max duration

Game-changer

Exercise intent is especially important when learning a skill-based strength exercise. Here are three technical details that are equally important to both a beginner and an advanced practitioner.

Scapula retraction

In the front lever you should have the intention of retracting the shoulder blades by pulling them together. A simple rule is to always pull the chest towards the bar while keeping the arms straight.

Lever arm

When you can hold a front lever shape comfortably, you should work towards a more advanced position. The further your weight is distributed from your shoulders, the more challenging the exercise becomes.

Straight line

In the full front lever the body should form a straight line from the shoulders to the toes. Keep this in mind when performing front lever exercises. With regards to the tuck and advanced tuck, the hips and shoulders should be lever.

The post THE INTERMEDIATE FRONT LEVER PROGRAM appeared first on BASEBLOCKS DIGITAL.