Overview
| Program Goal | Speed and Agility |
| Delivery Format | Written workouts |
| Experience Level | Pull-ups x 10, Dips x 20, Pistols x 5 ea |
| Program Duration | Four weeks |
| Training Frequency | Four per week |
| Equipment | The BaseBlocks Trainer BaseBar StrongBlocks |
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.
| Workout One (40 min) | Workout Two (40 min) |
| 1. Dot drill 2. Long jump 3. Base jumps 4. Knee ups 5. Hollow body hold 6. Leg raises | 1. Ladder dril 2. Explosive lunges 3. Base jumps 4. Flutter kicks 5. Cross crunches 6. Side plank |
| Workout Three (40 min) | Workout Four (40 min) |
| 1. Line drill 2. burpees 3. Pistol squat 4. Base runners 5. Heel taps 6. Moving plank | 1. Mountain climbers 2. Stance jumps 3. High knees 4. V-ups 5. Plank |
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.
| Sunday | Workout One | |
| Monday | Wrestling | |
| Tuesday | Wrestling | Workout Two |
| Wednesday | Wrestling | |
| Thursday | Wrestling | Workout Three |
| Friday | Wrestling | |
| Saturday | Workout Four |
Testing day
The kip involves getting from your back to feet without using your hands. It requires flexibility, power and co-ordination.
| Beginner | Intermediate | Athlete |
| Can’t land on feet | Land in deep squat | Land hips above knees |
About Me
