Train Like a Wrestler / Intermediate Archives - BASEBLOCKS DIGITAL https://baseblocks.com/category/train-like-a-wrestler-explode/ Workouts with One Weight Fri, 16 Apr 2021 02:28:17 +0000 en-AU hourly 1 https://wordpress.org/?v=6.4.5 https://baseblocks.com/wp-content/uploads/2020/05/baseblocks-favicon-100x100.jpg Train Like a Wrestler / Intermediate Archives - BASEBLOCKS DIGITAL https://baseblocks.com/category/train-like-a-wrestler-explode/ 32 32 WORKOUT ONE https://baseblocks.com/workout-one-50-min/?utm_source=rss&utm_medium=rss&utm_campaign=workout-one-50-min Tue, 23 Jun 2020 11:13:26 +0000 https://baseblocks.com/?p=2655 Workout overview Sets Rest 1A. Muscle-up1B. False grip pull-ups 4 sets 1 min 30sec 2A. Kip-up2B. Sit-up stands 4 sets 1 min 30 sec 3. Pistols 4 sets 1 min 4. Inverted row 4 sets 1 min 5A. Front lever5B. Tuck front lever 4 sets 1 min Warm-up (5 min) Outside leg swings 10 ea […]

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]]> Workout overview
SetsRest
1A. Muscle-up
1B. False grip pull-ups		4 sets1 min 30sec
2A. Kip-up
2B. Sit-up stands		4 sets1 min 30 sec
3. Pistols4 sets1 min
4. Inverted row4 sets1 min
5A. Front lever
5B. Tuck front lever 		4 sets1 min

Warm-up (5 min)

Outside leg swings10 ea side
Front to back swings10 ea side
Cossack squat shifts5 ea side
Arm swings 5 ea side
Shoulder rolls10 ea side
Neck rolls10 ea side
1. Perform this superset 4 times. Rest 1 min 30 secs after 1B.
Week 1Week 2Week 3Week 4
1A. Muscle-up1234
1B. False-grip pull-up4444
1A. Muscle-up
1B. False grip pull-up
2. Perform this superset 4 times. Rest 1 min 30 secs after 1B.
Week 1Week 2Week 3Week 4
2A. Kip-up1234
2B. Sit-up stands10121416
2A. Kip-up
2B. Sit-up stands
3. Pistols: 4 sets with 1 min rest
Week 1Week 2Week 3Week 4
4 ea5 ea6 ea7 ea
4. Inverted Row: 4 sets with 1 min rest
Week 1Week 2Week 3Week 4
8 101214
5. Perform this superset 4 times with 1 min rest after 5B.
Week 1Week 2Week 3Week 4
1A. Front lever2 sec3 sec4 sec5 sec
1B. Tuck front lever10 sec12 sec14 sec16 sec
5A. Front lever
5B. Tuck front lever
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

A. Deep lunge: 1 min
Target muscle groups: hip flexors + quads
Target muscle group: adductors
RETURN TO PROGRAM

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]]> WORKOUT TWO https://baseblocks.com/workout-two-50-min/?utm_source=rss&utm_medium=rss&utm_campaign=workout-two-50-min Tue, 23 Jun 2020 09:56:03 +0000 https://baseblocks.com/?p=2658 Workout overview Sets Rest 1A. Backflip1B. Explosive jump 4 sets 1 min 30sec 2A. Dips (bar)2B. Dips (blocks) 4 sets 1 min 30 sec 3. Explosive lunge 4 sets 1 min 4. Bodyweight skulls 4 sets 1 min 5. Tuck planche 4 sets 1 min Warm-up Outside leg swings 10 ea side Front to back […]

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]]> Workout overview
SetsRest
1A. Backflip
1B. Explosive jump		4 sets1 min 30sec
2A. Dips (bar)
2B. Dips (blocks)		4 sets1 min 30 sec
3. Explosive lunge4 sets1 min
4. Bodyweight skulls4 sets1 min
5. Tuck planche4 sets1 min

Warm-up

Outside leg swings10 ea side
Front to back swings10 ea side
Cossack squat shifts5 ea side
Arm swings 5 ea side
Shoulder rolls10 ea side
Neck rolls10 ea side
1. Perform this superset 4 times. Rest 1 min 30 secs after 1B.
Week 1Week 2Week 3Week 4
1A. Backflip1234
1B. Explosive jump8101212
1A. Backflip
1B. Explosive jumps
2. Choose ONE dip variant and perform 4 sets. Rest 1 min 30 secs between sets.
Week 1Week 2Week 3Week 4
2. Dips (bar)5678
2. Dips (blocks)20222426
3. Explosive lunge: 4 sets with 1 min rest
Week 1Week 2Week 3Week 4
4 ea5 ea6 ea7 ea
4. Bodyweight skulls: 4 sets with 1 min rest
Week 1Week 2Week 3Week 4
8 101214
5. Tuck planche: 4 sets with 1 min rest
Week 1Week 2Week 3Week 4
8 sec10 sec12 sec14 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

A. Deep lunge: 1 min
Target muscle groups: hip flexors + quads
B. Butterfly stretch: 1 min
Target muscle groups: adductors
RETURN TO PROGRAM

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]]> WORKOUT THREE https://baseblocks.com/workout-three-45mins-6/?utm_source=rss&utm_medium=rss&utm_campaign=workout-three-45mins-6 Mon, 22 Jun 2020 10:55:19 +0000 https://baseblocks.com/?p=2662 Workout overview Sets Rest 1. Base jump 4 sets 1 min 30sec 2. Side to sides 4 sets 1 min 30 sec 3. Swing straddle planche 4 sets 1 min 4. Stance jumps 4 sets 1 min 5. V-ups 4 sets 1 min Warm-up Outside leg swings 10 ea side Front to back swings 10 […]

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]]> Workout overview
SetsRest
1. Base jump4 sets1 min 30sec
2. Side to sides4 sets1 min 30 sec
3. Swing straddle planche4 sets1 min
4. Stance jumps4 sets1 min
5. V-ups4 sets1 min

Warm-up

Outside leg swings10 ea side
Front to back swings10 ea side
Cossack squat shifts5 ea side
Arm swings 5 ea side
Shoulder rolls10 ea side
Neck rolls10 ea side
1. Base Jump: 4 sets with 1min 30 sec rest
Week 1Week 2Week 3Week 4
1 ea2 ea3 ea4 ea
2. Side to sides: 4 sets with 1 min 30 sec rest
Week 1Week 2Week 3Week 4
4 ea6 ea8 ea10 ea
3. Swing straddle planche: 4 sets with 1 min rest
Week 1Week 2Week 3Week 4
3456
4. Stance jumps: 4 sets with 1 min rest
Week 1Week 2Week 3Week 4
4567
5. V-ups: 4 sets with 1 min rest
Week 1Week 2Week 3Week 4
4567
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

A. Deep lunge: 1min
Target muscle groups: hip flexors + quads
B. Butterfly stretch: 1min
Target muscle groups: adductors
RETURN TO PROGRAM

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]]> TESTING DAY https://baseblocks.com/post-program-test-11/?utm_source=rss&utm_medium=rss&utm_campaign=post-program-test-11 Sun, 21 Jun 2020 05:58:40 +0000 https://baseblocks.com/?p=2692 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: FAST

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