Overview
| Program Goal | Power |
| Delivery Format | Written workouts |
| Experience Level | Pull-ups x10, Dips x20, Pistols x10ea |
| Program Duration | Four weeks |
| Training Frequency | Three per week |
| Equipment | The BaseBlocks Trainer BaseBar |
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 (50 min) | Workout Two (50 min) | Workout Three (50 min) |
| 1A. Muscle-up 1B. False-grip pull-up 2A. Kip-up 2B. Sit-up stands 3. Pistols 4. Rows 5A. Front lever 5B. Tuck front lever | 1A. Backflip 1B. Explosive jump 2A. Bar dips 2B. Block dips 3. Explosive lunge 4. Bodyweight skulls 5. Tuck planche | 1. Base jump 2. Side-to-sides 3. Swing straddle planche 4. Stance jumps 5. V-ups |
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 | ||
| Monday | Wrestling | |
| Tuesday | Wrestling | Workout One |
| Wednesday | Wrestling | |
| Thursday | Wrestling | Workout Two |
| Friday | Wrestling | |
| Saturday | Workout Three |
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 |
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.
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