Warm-up (4 min)

1. Dot drill: 4 sets with 30 sec rest

2. Long jump: 4 sets with 1 min rest

3. Base jumps: 4 sets with 30 sec rest

4. Knee ups: 4 sets with 30 sec rest

5. Hollow body hold: 4 sets with 30 sec rest

6. Leg raises: 4 sets with 30 sec rest

Cool-down

The post WORKOUT ONE 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.

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

Warm-up (4 min)

1. Line drill: 4 sets with 30 sec rest

2. Burpees: 4 sets with 1 min rest

3. Pistol squat: 4 sets with 30 sec rest

4. Base runners: 4 sets with 30 sec rest

5. Heel taps: 4 sets with 30 sec rest

6. Moving plank: 4 sets with 30 sec rest

Cool-down

The post WORKOUT THREE appeared first on BASEBLOCKS DIGITAL.

Warm-up (4 min)

1. Mountain climbers: 4 sets with 30 sec rest

2. Stance jumps: 4 sets with 1 min rest

3. High knees: 4 sets with 30 sec rest

4. V-ups: 4 sets with 30 sec rest

5. Plank: 4 sets with 30 sec rest

6. Sit-ups: 4 sets with 30 sec rest

Cool-down

The post WORKOUT FOUR appeared first on BASEBLOCKS DIGITAL.

The kip-up test

Continue my Train Like a Wrestler series

The post TESTING DAY 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.

Warm-up (5 min)

1. Perform this superset 4 times. Rest 1 min 30 secs after 1B.

2. Perform this superset 4 times. Rest 1 min 30 secs after 1B.

3. Pistols: 4 sets with 1 min rest

4. Inverted Row: 4 sets with 1 min rest

5. Perform this superset 4 times with 1 min rest after 5B.

Cool-down

A. Deep lunge: 1 min

The post WORKOUT ONE appeared first on BASEBLOCKS DIGITAL.

Warm-up

1. Perform this superset 4 times. Rest 1 min 30 secs after 1B.

2. Choose ONE dip variant and perform 4 sets. Rest 1 min 30 secs between sets.

3. Explosive lunge: 4 sets with 1 min rest

4. Bodyweight skulls: 4 sets with 1 min rest

5. Tuck planche: 4 sets with 1 min rest

Cool-down

A. Deep lunge: 1 min

B. Butterfly stretch: 1 min

The post WORKOUT TWO appeared first on BASEBLOCKS DIGITAL.

Warm-up

1. Base Jump: 4 sets with 1min 30 sec rest

2. Side to sides: 4 sets with 1 min 30 sec rest

3. Swing straddle planche: 4 sets with 1 min rest

4. Stance jumps: 4 sets with 1 min rest

5. V-ups: 4 sets with 1 min rest

Cool-down

A. Deep lunge: 1min

B. Butterfly stretch: 1min

The post WORKOUT THREE appeared first on BASEBLOCKS DIGITAL.

The kip-up test

Continue my Train Like a Wrestler series

The post TESTING DAY appeared first on BASEBLOCKS DIGITAL.